A lot of us do a fantastic job of eating healthy at home, but once we’re at a restaurant, it’s a different story! From big bar tabs to doubling up on dessert, dining out doesn’t have to mess up your healthy eating goals. Here are some straightforward tips to help you maintain your nutrition even when you’re enjoying a night out.
Eating out can be challenging if you’re trying to stick to a healthy diet, but don’t let it undo all your hard work. Try these seven easy tips to keep you on track:
1. The average American consumes over 90 grams of sugar per day, which contributes significantly to the rising obesity rates. When you’re eating out, avoid adding to this by choosing water or sparkling mineral water with lemon instead of soda.
2. Request your sauce on the side and use it sparingly. Opt for olive oil and balsamic vinegar instead of sugary salad dressings. Share or skip dessert.
3. Alcohol can be tricky because it’s often part of socializing. If you can, swap your drink for sparkling water. If not, drink alcohol earlier in the evening and hydrate well with water before and after your drinks. This helps minimize the negative effects on your body. Limit yourself to two drinks and avoid sugary mixers like soda or juice.
4. Choose meals rich in healthy fats and proteins or add a side of them. These foods will help you feel full and avoid desserts and processed carbs like bread or white rice. Think butter, avocado, olive oil, nuts, seeds, chicken, or fish. These choices keep you in fat-burning mode better than refined carbs.
5. Vegetables are high in fiber and great for any meal, especially when dining out. Ask your waiter to replace potatoes or rice with extra steamed vegetables or a green salad.
6. Don’t hesitate to be a picky eater when you’re out. Politely asking for food swaps is totally fine. Most restaurants are accommodating of special requests. If you feel uneasy, you can mention food allergies to help explain why you need certain adjustments.
7. Drink a large glass of water before your meal arrives. This can help you feel full faster and generally leads to consuming fewer calories. Studies have shown that people who drink water before meals feel fuller, eat less, and even lose more weight. Plus, water aids digestion and boosts metabolism. Even slight dehydration can slow down your metabolism, so skip the soda and drink more water.
Remember, if you have an indulgent night where you forget these tips, don’t beat yourself up. Get back on track the next day. It’s okay to slip up occasionally, but getting back on track right away will help you achieve your health and fitness goals.
Feel free to share your own healthy eating tips in the comments below! We’d love to hear from you.
