Madeleine Hull
Eating at a restaurant while on a diet can be challenging, but it doesn't have to be an all-or-nothing decision. With some planning and knowledge, you can enjoy dining out while sticking to your dietary goals. The key is to make informed choices and adjust ingredients or portion sizes to suit your needs. Researching the menu beforehand can help you make healthier choices, and you can always ask for meals to be prepared according to your preferences. This article will provide tips and strategies for navigating restaurant menus and making healthier choices while still enjoying your dining experience.
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What You'll Learn
Research the menu and plan your order in advance
Researching the menu and planning your order in advance is a great way to stay on track with your diet when eating at a restaurant. It can be a challenge to stick to your diet when dining out, but with a bit of preparation, it is possible to enjoy a meal out without compromising your health goals.
Firstly, look up the restaurant's menu online before you go. This way, you can take your time to assess the options and decide on the best choice for you, without the pressure of your dining companions or the server waiting for your order. Knowing what you will order in advance will help you stick to your plan. If the menu is not available online, you can always call the restaurant and ask for recommendations for healthy options.
When deciding what to order, keep it simple. Grilled lean protein and vegetables are a good choice. If you are unsure, a salad or broth-based soup is a smart option to start with as these are filling and will help you eat less overall. For a main course, grilled chicken or seafood are healthy options. Be mindful of portion sizes, as restaurant meals can be much larger than you need, and ask for any sauces or dressings to be served on the side. If the portions are large, consider sharing a meal with a friend or asking for a to-go box to take half of it home for later.
Planning your meal in this way will help you stay on track with your diet and ensure you are not tempted to order a less healthy option. It is a good idea to also eat a healthy snack before you go to the restaurant, so you do not arrive hungry and risk overeating or making a less healthy choice.
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Watch your portions and look for balance
Portion control is a quick fix that can improve your quality of life and prevent binging. It is important to watch your portions and look for balance when going to a restaurant on a diet. Here are some tips to help you do that:
Do Your Research
If you can, look up the restaurant's menu online and plan out what you will order before you arrive. This way, you can make adjustments to fit your dietary needs and preferences. For example, you could choose a dish that includes at least two portions of fruit and vegetables, as recommended by the Eatwell Guide, and limit yourself to one slice of bread.
Know Your Numbers
It is easier to stick to your diet if you have a clear idea of how many calories you are eating each day. You can use a calorie-tracking app to get a personalized daily number based on your body and lifestyle.
Be Mindful
Mindful eating can help with weight loss. It is about being present as you consume food. Writing down all food and drink intake can increase awareness of the type and amount of food you are consuming. You can also use measuring equipment to correctly assess how much food is on your plate.
Slow Down
Eating slowly increases the chances that you will enjoy your meal and control your portion sizes. It takes around 20 minutes for your brain to register that you are full after eating, so slowing down can reduce your total intake.
Fill Up on Fruits and Vegetables
Filling up on fruits and vegetables, which are naturally low in calories but high in fiber and other nutrients, may help you avoid overeating calorie-dense foods. You can also try to make half of your grains whole grains and choose unsaturated oils and spreads to accompany your meal.
Remember, you can still enjoy your favorite dishes while watching your portions and looking for balance. Making small changes and adjustments to ingredients can help you stick to your dietary goals while dining out.
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Avoid high-calorie alcoholic drinks
Alcoholic drinks are often high in calories and added sugar, which can contribute to weight gain and health issues such as obesity, type 2 diabetes, and heart disease. As such, it is important to be mindful of your alcohol consumption and choose lower-calorie options when eating at a restaurant while on a diet.
One way to reduce your calorie intake is to opt for low-calorie mixers or simple drinks with no mixer. Instead of sugary fruit juices, purees, or syrups, choose diet tonic, diet soda, or sugar-free mixers like club soda or sparkling water. You can also add a squeeze of lemon or lime for flavor without the extra calories. For example, a vodka soda, tequila with lime, or rum with diet coke are all lower-calorie options. If you enjoy gin, try having it neat with a squeeze of fresh lime, or opt for a dry martini, which has more gin and less vermouth. Light beer also typically has fewer calories than regular beer.
If you're looking for a sweeter option, you can use fresh or seasonal ingredients like muddled mint, basil, or berries, which are high in flavor and low in calories. For example, a refreshing order without the refined sugar is muddled mint and cucumber with fresh lime juice and vodka.
In addition to choosing lower-calorie drinks, it's important to consume alcohol in moderation. The Dietary Guidelines for Americans recommend limiting intake to one to two drinks or fewer per day, on days when alcohol is consumed. It's also a good idea to have a glass of water or seltzer before and after drinking to stay hydrated and slow down your consumption.
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Avoid high-calorie dishes, like those loaded with cheese or cream
When eating out, it's easy to consume too many calories, especially as many restaurant dishes are laden with calories and come in large portions. To avoid high-calorie dishes, you should be mindful of the ingredients and cooking methods used. Here are some tips to avoid high-calorie dishes, like those loaded with cheese or cream, when dining out:
- Choose grilled or broiled proteins over fried options – Opting for grilled or broiled proteins, such as fish or chicken, instead of fried alternatives can significantly reduce the calorie count of your meal.
- Select tomato-based sauces instead of cream-based ones – Cream-based sauces are often high in calories and fat. Tomato-based sauces are a healthier choice and add more vegetables to your meal.
- Be cautious with salads – While salads may seem like a healthy option, they can sometimes be loaded with high-calorie ingredients, such as croutons, breaded chicken, or creamy dressings. Opt for vinaigrette or low-fat dressings, and ask for it to be served on the side so you can control the amount you use.
- Watch out for high-fat meats and dairy – Dishes with high-fat meats like lamb and beef, as well as cheese and butter, can be calorie-dense. Choose leaner proteins and be mindful of the amount of cheese and cream used in your meal.
- Read the menu carefully and ask questions – Pay attention to the ingredients and cooking methods described on the menu. Ask your server or chef about the ingredients and preparation methods if you're unsure. Don't be afraid to request customizations, such as leaving out the cheese or cream, to make your meal healthier.
- Share your meal or ask for a smaller portion – Restaurant portions tend to be larger than a standard serving size. Consider sharing a dish or asking for a smaller portion to control your calorie intake.
- Eat a snack beforehand – Arriving at the restaurant already hungry can lead to overeating. Have a healthy, high-protein snack before you go to curb your appetite and make healthier choices.
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Eat a salad or vegetable side dish with your meal
Salads and vegetable side dishes are a great way to stay healthy while eating out at a restaurant. They are rich in nutrients and antioxidants, which boost your health and help fight off disease. They are also beneficial for weight management due to their low-calorie content.
When ordering a salad, be mindful that it is not always the healthiest option. Salads can be a total calorie bomb at some restaurants, depending on the ingredients and the amount of dressing used. Opt for a salad with some protein, healthy fats, and a non-creamy vinaigrette dressing on the side. You can also ask for grilled chicken or other meats to be added to your salad, with the dressing on the side. If you are still hungry after your salad, you can always order another one to help fill you up.
If you are ordering a meat dish, ask for it to be grilled rather than fried and with no additional sauces, butter, or oil. For your side dish, choose steamed vegetables or a baked potato instead of French fries. You can also ask for a mix of vegetables and healthy ingredients from different dishes to be served as a side. If you are ordering a baked potato, ask for the toppings, such as butter, cheese, and sour cream, to be served on the side, and use them sparingly.
To make sure you don't overeat, eat slowly and savor each bite. Put your utensils down between bites and allow your body time to digest. If you receive a large portion, eat only half and take the rest home.
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Frequently asked questions
It is important to watch your portions and look for balance in your meals. You can eat out and still stick to your diet. Here are some tips:
- Do your research: Look up the restaurant’s menu online and plan out what you will order before you arrive.
- Know your numbers: Understand your daily calorie intake so you can make informed decisions.
- Avoid arriving hungry: Eat something before you go, such as an apple, to control your hunger.
- Alcoholic drinks: Alcohol stimulates your appetite and is high in calories, so it is best to avoid it.
Here are some tips on what to order:
- Salads: Ask for dressings to be served separately or on the side.
- Bread: Plain bread is relatively low in fat and calories, but avoid adding butter or oil.
- Lean protein: Choose grilled items on the menu, such as chicken, fish, or beans.
- Vegetables: Order a side of vegetables to fill you up before your entree arrives.
It is important to remember that you can fit most of your favourite dishes into your diet if you make some adjustments. Here are some tips:
- Allow yourself a cheat meal occasionally to indulge in higher-calorie foods without wrecking your progress.
- Savor your food rather than stuffing yourself. Eat a little of the food you love to keep you from feeling deprived.
- Get back on your diet immediately if you break it.
