Eating out can be an enjoyable and convenient way to satisfy your hunger, but it also presents a potential obstacle for those trying to maintain their weight.
Even the most disciplined dieter can succumb to tempting menu items, hidden calories bombs and a just-this-once mindset. Here are some tips for maintaining your healthy eating while dining out.
Plan Ahead
Plan ahead and it is possible to maintain a healthy diet while dining out. Although this may seem challenging at first glance, it can be done.
It’s important to remember that dining out can have an extensive effect on your overall diet. Restaurants typically serve larger portions than what would be served at home, leading to overeating.
Instead, order smaller portions and stuff your plate with fruits, vegetables and whole grains – you’ll feel fuller for longer!
Additionally, consider splitting meals with a friend and taking half home for lunch the following day. Doing this can help prevent overeating.
If you’re trying to reduce calories and fat intake, opt for entrees that have been grilled, broiled, baked or roasted. Fish is another healthy choice as long as it hasn’t been fried; this source of protein provides plenty of nutrition without being packed with excess calories, fat or sodium.
Order Smaller Portion Sizes
Maintaining a healthy diet while dining out involves understanding how to order smaller portion sizes. A simple request can help you reduce calories, fat and salt that might otherwise be hidden in menu items.
For example, ask for a small hamburger instead of a large one. Or order fries as an accompaniment instead of as part of your entree.
Opt for foods that are prepared without added fats, like lean meats, poultry or fish. Steer clear of dishes that have been battered or deep-fried as these often contain extra calories and fat.
Additionally, opt for foods low in sodium and saturated fats. Examples include lean chicken, beef or fish; whole grain breads; vegetables; as well as nuts or seeds.
Eating out can be a fun and fulfilling experience, but it’s essential to stay within your healthy diet plan. Use these strategies to stay on track with your eating and keep those extra pounds off!
Order Vegetables
When dining out, you may be tempted by foods that are high in calories and fat. To reduce saturated fat intake and salt consumption, opt for dishes that are baked, broiled, grilled, poached or steamed instead.
Start your meal off right by having a salad or broth-based soup as the first course. This will help you feel satiated more quickly and ensure you’re getting plenty of beneficial vegetable nutrients.
Consider adding veggies to your sandwich, wrap or burger for a nutritious twist. Cut back on meat or cheese by half and replace it with vegetables like cucumbers, sprouts, roasted bell peppers or grapes.
You can also request to omit fries or potato sides from a meal and substitute veggies like steamed broccoli in its place. This will increase your vegetable intake while helping you cut back on calories.
Drink Water
Drinking water is not only essential to a healthy diet, but it can also help you maintain an ideal weight. It flushes out toxins, improves digestion and stimulates weight loss.
Additionally, water helps you stay hydrated and prevents dehydration – a potential culprit of constipation.
To increase hydration in your body, try eating foods that naturally contain water or add it to meals and snacks. Examples of good sources of this include fruit, vegetables, low-fat milk and tea.
Maintaining a journal to track your water intake can be an effective tool to encourage you to stick with the habit. Set an achievable goal of how much water you should drink each day and reward yourself when achieved – this could be as simple as giving yourself an incentive. Reward yourself with small treats after reaching your target – it’s the ideal way to help ensure the habit sticks!
