Many restaurant meals contain high concentrations of calories, fats and salt; however, with careful planning it’s possible to dine out while adhering to your weight loss goals.
Before making your trip, take some time to review the menu online or on your phone, ideally including nutrition info if available.
Portion Control
Portion control is an integral component of a healthy diet, helping support weight loss goals and managing hunger cues. It does not involve restricting yourself of favorite foods but instead learning to enjoy different options in smaller serving sizes. Knowing your calorie-counting guidelines for various food groups as well as proper portion recognition will assist with helping avoid overeating which often contributes to weight gain.
Adopting portion control doesn’t need to be difficult. Consider using smaller plates and bowls, reading food labels for their nutritional information, or checking restaurant menus online for lighter or healthier choices. Meal prepping at home and sharing dishes when dining out are two excellent strategies for controlling portion sizes; and don’t forget the importance of drinking plenty of water throughout your day to stay hydrated and satisfied! All these simple tricks will help maintain a healthy eating pattern – essential when trying to achieve and sustain weight loss goals.
Fats and Sodium
Fries and breaded options tend to contain more unhealthy fats, while grilled, baked or steamed dishes tend to have lower concentrations. Asking for sauces and dressings on the side may also help prevent overeating of these calorific condiments.
Dietetic experts advise limiting sodium consumption to less than 2,300 milligrams daily; most of America’s salt comes from packaged and restaurant food (not salt shaker) such as soups, deli meats, pizza and prepared salads containing hidden sodium sources.
Salt can increase blood pressure, increasing your risk for cardiovascular disease and stroke. Furthermore, high sodium intake may cause water retention leading to swelling of feet, ankles or hands.
Dietitians recommend choosing lean protein sources like chicken, fish and beans as well as whole grains, fruits and vegetables as a healthy eating plan. Processed meats such as bologna and salami contain higher calories and saturated fats as well as sodium and additives that could compromise our nutrition.
If you’re dining out with a group, consider sharing an entree. Second helpings may be difficult to avoid; therefore sharing the dish could help cut down on how much food is eaten overall.
Review the Menu Online: Many restaurants now provide their menus online and provide nutritional information about each item; this will give you a good sense of what to expect and help plan ahead.
Wherever possible, select restaurants offering healthier menu items and accommodating special dietary requirements. Some eateries even provide light or healthy option sections on their menus.
Ordering Smart
when dining out can make weight loss goals challenging to attain, but with smart strategies you can still enjoy variety while reaching fitness objectives.
Start by checking the menu online. Most restaurants post their menus online, enabling you to locate healthier or lighter alternatives when making an informed decision when you arrive – this will save time rushing into ordering as a result of hunger pangs!
Once your research is complete, look for foods that are baked, grilled, roasted, poached or sauteed as these methods of preparation offer more nutritionally sound dishes than their fried counterparts such as tempura fritters and breaded products. Don’t forget to request sauces and dressings on the side so you can determine how much is eaten at any one sitting!
As soon as you have chosen your meal, use any available nutritional information from the restaurant to understand exactly what’s going into your body. Many chain restaurants provide this on their websites; being aware of ingredients and calories of what you choose to eat is essential!
Consider splitting your entree with a friend if possible; many restaurant portions are large enough that splitting can easily happen. By sharing, this allows you to try multiple dishes while decreasing overall caloric intake.
One way to make restaurant menus easier to navigate is by opting for salad bars or light appetizers, which tend to have lower fat and sodium contents than entrees. Also be sure to choose water or unsweetened iced tea as opposed to soda drinks.
Take your time when placing in-person orders, reviewing the menu carefully and asking any necessary questions to make sure you fully understand all your options and aren’t tempted away from healthy eating plans.
Installing an online ordering system, such as Lightspeed Order Anywhere, can streamline the ordering process at your restaurant. After training your staff on this new technology, inform customers by making announcements via social media channels and posting signage within-store to promote it – this way every customer has the best experience regardless of whether they order via desktop computer or smartphone device.
Mindful Eating
Mindful eating may appear intimidating at first, with people believing it requires sitting still for 20 minutes before dinner or pausing to give thanks after each bite, when actually it simply involves being aware of food choices and taking pleasure in each bite of your meal, enabling better calorie control and the creation of nutritious dishes.
Mindful eating involves using all five senses to engage in the process of eating, taking notice of how food tastes, looks, smells and feels in your mouth. Paying close attention to aroma, texture and flavors while forgoing distractions such as television or reading can help ensure you enjoy every bite of your meal more fully.
Avoid emotional eating, which occurs when eating to soothe or comfort oneself, by indulging in unhealthy foods to alleviate negative emotions such as sadness. Doing this may contribute to weight gain as well as mood disorders like depression and anxiety, so eating mindfully is key in order to recognize emotional triggers that could initiate this uncontrolled eating habit and address them immediately.
Mindful eating involves being aware of the environmental impact of your food choices. To do so effectively, try purchasing from local, sustainable, organic sources whenever possible and consider all that goes into growing and preparing them, including any pesticides or other chemical ingredients used.
When dining out at restaurants, look for establishments that take an environmentally-friendly approach and offer sustainable options, such as dishes made with locally-sourced or seasonal ingredients; vegetarian or vegan fare; sustainably harvested seafood from the ocean – sustainable dining can also include keeping your own serving utensils in the kitchen to reduce disposable plastic waste while asking that food be served in smaller bowls and utensils so as to decrease portion sizes.
Keep a food journal as part of your plan to hold yourself accountable to achieving your goals, track progress and celebrate even small victories along the way.
