SMART STRATEGIES FOR DINING OUT
AVOID FEELING OVERLY HUNGRY WHEN YOU GO OUT TO EAT
Many people eat less during a day when they know they are going out to eat to allow for all the food they’re going to be eating. But it’s also a good practice to have a small snack, such as a piece of fruit, a carton of yogurt, or a granola bar, about an hour before dining out. Restaurants often serve portions that are much larger than necessary and if you arrive too hungry there is a greater chance you will consume more than what you would normally need to feel satisfied.
ORDER A LOW CALORIE APPETIZER TO EAT BEFORE THE MAIN COURSE
Try ordering a low calorie appetizer, such as soup or salad, to eat while waiting for the main course. This will help you reduce your hunger before your main course arrives, allowing you to consume less.
MAKE SPECIAL REQUESTS WHEN ORDERING
Don’t be shy about asking questions as to how a food is prepared, or what kind of options can be used as substitutions for higher calorie items. Most restaurants will be happy to swap vegetables for a high calorie side, such as french fries. This can cut your meal calories by as much as half. You can also request that foods normally fried, or marinated in heavy sauces, be baked or grilled instead. Such a change in cooking method could also cut calories by as much as half.
BE CAREFUL ABOUT CHOOSING BEVERAGES
Alcohol can add a lot of unnecessary calories. It’s also important to watch out for high calorie non-alcoholic drinks, such as soda and juice. Try to opt for no-calorie beverages like water, seltzer or diet soda instead.
PRACTICE EATING SLOWLY
It usually takes at least 20 minutes to start feeling full when consuming a meal. If you practice eating at a slower pace you will consume fewer calories during meal time. You will also enjoy your food more because you will be better able to savor the tastes and textures of your food. Try putting your fork down between bites, or taking a brief pause from eating, to determine how full you might be getting, and whether or not you need to continue eating.
DON’T BE A PART OF THE CLEAN YOUR PLATE CLUB
Restaurant main portions are often too large. To ensure that you won’t eat the entire serving, try sectioning off 1/3 to 1/2 of your meal onto a separate plate before eating and ask for it to be wrapped up to take home. This will reduce the temptation to eat more than what you need to feel full just because the remaining portion is sitting in front of you throughout your entire dining time. You can use the take home portion for a leftover meal at another time. Another option is to split servings with someone else. You will get the benefit of consuming fewer calories while also sharing your meal costs.