Staying on track when eating out can be challenging, but with some planning and mindful choices, you can maintain your dietary goals.
We have listed a few top tips to help you stay on track:
Plan ahead:
- Have a look at the restaurant’s menu online before you go. This will allow you to choose healthier options in advance.
- Choose restaurants that offer a variety of options, including salads, grilled items, and lean proteins.
Control portion sizes:
- Many restaurant portions are larger than what you need. Consider sharing an entree or ordering an appetizer as your main course.
- Ask for a takeaway box when your meal arrives and immediately pack away half of it for later.
Listen to your body:
- Pay attention to your hunger and fullness cues. Eat slowly and stop when you’re satisfied, rather than finishing everything on your plate.
Make specific requests:
- Don’t be afraid to ask for substituting sides for healthier options like steamed vegetables or a side salad.
- Request dressings, sauces, and condiments to be served on the side, so you can control how much you use.
Choose grilled or baked options:
- Opt for dishes that are grilled, baked, or steamed rather than fried or breaded items.
- Avoid items described as “deep-fried,” “crispy,” or “breaded.”
Skip the sugary drinks:
- Choose water, sparkling water, kombucha or unsweetened tea instead of sugary sodas or cocktails.
Be mindful with appetizers and sides:
- Instead of deep-fried or crumbed appetizers, opt for a small salad, broth-based soup, or a vegetable-based starter.
- Consider sharing sides with your dining companions to keep portions in check.
Be mindful of alcohol:
- Limit your alcohol consumption and choose low-sugar options such as low-carb beer, dry wine or seltzer.
Avoid all-you-can-eat situations:
- Buffets and all-you-can-eat restaurants can be difficult to navigate. Try to avoid them or set strict limits on the amount you’ll consume.
Practice self-control:
- Remember your long-term goals and the reasons why you first started making dietary changes. Make choices that align with those goals, even if your dining companions are making less healthy choices.
Don’t be too hard on yourself:
- If you occasionally indulge or make a less healthy choice, it’s okay. Try to get back on track at your next meal.
Sticking to healthy eating when eating out will require some extra effort, but with planning and mindful food choices, you can enjoy restaurant meals while staying on track with your dietary goals. Our dietitians at BBN will be able to help you find personalised strategies for eating out situations.
If you’re interested in getting some assistance from our team of qualified Nutritionists and Dieticians to start your wellness journey, we are delighted to offer you a 45-minute consultation free of charge to determine if our team is the right fit for you.
To get started, please phone us now on (08) 9388 1166, or you can contact us via our website for more information.
