One of the most common questions I receive from clients is “How can I be sure that I make good choices and continue to eat healthy when I’m on the go or enjoying a meal out with friends?” And it’s a great question because items that appear to be healthy or are advertised as such, often are anything but!
As a society, we spend more money and waste more calories by dining out than ever before. It is estimated that we eat 29% of our meals away from home and that these meals take up 44% of our food budgets! WHOA.
As if it’s not already, eating out is about to become a bigger and bigger challenge for people who want to eat healthy. Sticking to your guns away from home is hard for many reasons. They all seem to boil down to this dilemma: How can you possibly have control of your diet when you don’t control your eating environment?
But here’s the surprise—you CAN control your environment, no matter where you eat! You are the customer and you are in charge. From the time you pick up the car keys to the time you pick up the check, only you can decide whether to take a simple step forward or allow yourself to be coaxed (and yes, sometimes even manipulated) into busting your calorie budget.
Here are some ideas and strategies that will help you take charge of your next culinary adventure, every step of the way:
- Choose Your Restaurant Wisely
- Avoid “all you can eat” restaurants at all costs.
- Choose places with a wide variety on the menu so that you know there will be lots of options to choose from and likely many that are healthy.
- Don’t set yourself up for failure by going somewhere you know will have no good choices for you or has way too many temptations you struggle with.
- Prepare Before You Leave
- Go to the website for the restaurant and look at the menu ahead of time to see what kind of choices you’ll have and plan ahead.
- Based on your restaurant choice, you can plan better the rest of the day for what you are going to eat. If you know that you are going to indulge a little at dinner out – then be more cautious of food choices at your other meals.
- Do not go hungry. Have a healthy snack about an hour ahead of time so you aren’t famished and ready to eat anything in site.
- When You Sit Down
- Get rid of the bread basket or chips or other munchies right away. Just ask for them to be taken away. If you are with people who want them, simply push toward them and don’t allow them to sit in front of you. OR, enjoy one serving with the others and then politely ask the waiter/waitress not to refill them.
- If you are having chips – choose salsa over any kind of cheese dip or creamy option.
- Get the dessert menu out of your site if it’s sitting on the table. Tuck it away or have the server take it away.
- Start drinking water right away. It curbs your hunger.
- How To Choose
- Order FIRST. Listening to what everyone else is ordering may tempt you to get something you know you shouldn’t.
- Don’t be afraid to ask questions or special order. YOU are the customer and you are paying. Get it the way you want it.
- Find out what the serving sizes are and, if possible, get a ½ size on bigger items. Oftentimes salads are twice as big as we need and pasta dishes are just ridiculous.
- Swap out sides like French Fries for a salad or steamed vegetables – the upcharge is worth the savings in fat and calories.
- Avoid creamy dressings and toppings. For salads get a vinaigrette dressing vs a ranch or other creamy option. Ditch the mystery sauces on top of foods unless you can find out what it is made of.
- Ask for your food not to be prepared with butter, cream sauces or oil
- When in doubt, opt for brighter color! The more color your food has – the more likely it is to be healthy. Most high-calorie, high-fat menu items are brown, beige, white or pale yellow.
- Avoid anything that is fried or breaded (which usually means fried).
- When The Food Arrives
- Eat your lowest calorie items first. Vegetables are always a good place to start.
- Eat the amount you would eat at home. Just because it’s on your plate, it doesn’t mean you have to eat more.
- Eat slowly, take your time. Enjoy and savor one bite at a time. Put your fork down between bites, or take a sip of water.
- Concentrate on the conversation, not your food. If you’re talking, it takes longer to eat and helps you feel full before stuffing yourself.
- When half of your food is gone, stop a moment and ask yourself this question: “Am I hungry?” It sounds simple, but you’d be surprised how often the answer is “no.” If so, why keep eating?
- Don’t pick at your food after you’ve decided that you’re done. Get it boxed up to go or cover your plate with a napkin, pour salt and pepper on it, or put your utensils on the plate, making them messy.
Bottom line – you really ARE in control when you go out to eat. It just takes a little effort and a commitment to yourself!
For more great fitness and nutrition tips, follow Lindy on facebook or contact her to learn more about getting personal support to reach your goals.
Lindy Gault | Certified Fitness & Nutrition Coach & Owner of Transform Fitness Studio
Lindy is the owner of Transform Fitness Studios in Mahomet, a group fitness and training studio located on Commercial Drive. She is a graduate of Mahomet-Seymour High School and Southern Illinois University, Carbondale. Lindy has been a fitness professional since 2004 and holds certifications in 12 fitness formats as well as nutrition and personal training. She is also a brand new mom and runs a business as an online fitness coach who specializes in health & fitness coaching, leadership & business development, and is dedicated to inspiring others to change their lives through the power of personal development, faith, health, and fitness. You can find her online at www.lindygault.com
