Planning for balance when eating out

When working with a new client, I always start by asking:

Why did you decide to seek out a dietitian?

One of the most common responses I get is:

I want to learn how to eat healthier.

I will dig a little deeper and ask to explain what “healthy eating” means to them. I often hear:

            Eating more fruits and vegetables.

            Eating in a way that will result in weight loss.

            Eating less junk food.

            Cooking more at home.

Something I never hear?

            Eating out at restaurants

I understand it. Rarely do we equate eating outside the home to healthy eating. Whether it be fast-food or sit-down, restaurant establishments have the reputation of serving huge portion sizes, adding large amounts of salt and fat, and costing more money than a home-cooked meal.

However, the reality is that we are going to eat at restaurants every once in a while. And that’s OKAY! Food is meant to be enjoyed, and salty, fatty foods can certainly help with that. Rather than feeling down on yourself for eating out and wanting to give up on all your diet-related goals, here are some tips to keep in mind while dining out:*

1. Make a plan before going out:
   1. Check out the menu online before going so you can take time to look everything over and plan for balance.
   2. Plan to eat lighter earlier in the day (but don’t skip meals!).
   3. Make a commitment to eat slower. It takes 20 minutes for your stomach to see your brain that you’re full—so decide you’ll take time for your meal beforehand.
2. Visualize your plate:
   1. Think about MyPlate—and try to apply this model to your plate. Are you choosing a dish that includes at least 3 food groups? Is your plate going to be colorful?
      1. To learn more about MyPlate, visit: www.MyPlate.gov
3. Add to your meal:
   1. Think about what healthy foods or drinks you could incorporate into your meal, rather than think about what you should cut out. For example, could you add a side of steamed veggies? Could you add avocadoes, nuts, or seeds for some healthy fats?
4. Don’t go overly hungry:
   1. Remember what I said earlier? Don’t skip meals! Going into a meal feeling ravenous can result in overeating.
5. Watch for wording:
   1. Pay attention to how the meal is prepared. For example, choose foods that say they’ve been “grilled,” “broiled,” or “steamed.” On the other hand, avoid foods that have been “breaded,” “fried,” “smothered,” or are “creamy.”
6. Ask your server:
   1. There are requests you can make to make your meal healthier. For example, you could ask for a salad in place of fries or chips. You could also ask for the dressing on the side, or for the chef to go light on the cheese. Personally, if I’m at a restaurant that is serving chips and salsa, I will ask the server not to bring a second helping of chips.

Like these tips? We’ve got more!! Connect with me (Michelle Hoffman MPH, RDN, LD), call or schedule a discovery call today – Click Here

**Adapted from EatRight.org