Your Eating Out Survival Guide

By Kelly Turner on July 22nd, 2009

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Eating out is one of the biggest diet traps you can encounter. Anytime you put the way your food is prepared into the hands of someone else, you are giving up control of how healthy that meal is. But eating out is inevitable, and fun, and doesn’t have to ruin your weight loss efforts if you take back some of that control.

Before you go out:

• Scope out the menu before you leave.  Most restaurants have their menu posted on their website, so check what they have to offer online, make your decision of what you are going to order and stick to it.  Plus, with the added bonus of nutrition facts having to be posted along with your food choice now, its even easier to make a good decision.
• When choosing your meal, beware of unhealthy choice indicators. If the food contains the words: Bested, Battered, Breaded, Bottomless, Crunchy, Creamy, Fried, Smothered or Stuffed- those are red flags its not such a great choice. Look for words like: Broiled, Baked, Fresh, Grilled, Fat Free, Light or Poached to indicate healthier options.
• Some people say you should eat a snack before you go out to keep you from over eating, but if overeating is an issue for you, chances are you’ll eat that snack along with whatever you normally would have eaten at the restaurant, too. Everyone is different, so find out what works for you, and stick to that. If you do have a snack, make sure it is something filling, yet low in cals, like some fibrous fruit, or yogurt.

At the restaurant:

• Dining companions are horrible influences, so be honest. When you sit down, tell everyone you are trying to eat healthier.  That’s all you have to say.  Having thrown it out there will keep you from going overboard in front of them, no matter how they are eating.
• Pass on the bread basket, or whatever munchies are laid out. Mindless eating will add hundreds of calories, and you still have your meal coming.
• Don’t look at the menu. You already made your choice ahead of time, and looking at the menu will only tempt you with unhealthy options.
• Sip water- it will fill you up.
• Don’t eat your whole meal.  We are a clean-your-plate society, but restaurant meals are proven to be 2,3,and sometimes 4 times a normal serving size.  Pack up the rest and eat it for lunch the next day.
• Be careful of extras: salad dressing, sauces, even bites off others’ plates can add hundreds of calories without a second thought.
• Alcohol and calorie laden drinks pack on more calories than you anticipate. Stick to water or diet soda, or if you must have alcohol, stay away from beer and mixed drinks and order a glass of wine.  If you order wine, drink water as well, as wine can dehydrate you making you feel hungrier than you actually are. Plus, we all know about those drunk munchies.

After Dinner:

• If you want to have dessert, go ahead, but split it.
• Or, instead of dessert, have coffee or tea, while everyone is eating theirs. You won’t feel left out like you’re sitting there, depriving yourself, but you also won’t be doubling your dinner calories. And bites of friends’ plates are always ok.
• Remember the 80/20 rule: if you eat well 80% of the time, you can splurge 20% of the time. Don’t think “I ate out so now I need to go exercise it off.” Exercise, of course, is great, but don’t use it as a way to punish yourself.  You had a good time and that’s ok.
• Drink water the rest of the night.  No matter what you ordered, restaurant food is high in sodium, so water will keep you from bloating.
• Give yourself a pat on the back for making it through the meal being true to your health.

Most of all, enjoy the experience! Going out isn’t about the food, its about having a good time, so quit stressing and enjoy your company.