The Importance of Walking
September 9, 2024
In the world of fitness, it’s easy to get caught up in the latest workout trends, high-intensity interval training (HIIT), or weightlifting
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Eating out is one of life’s great pleasures, offering a chance to socialize, explore new cuisines, and take a break from cooking at home. However, it can also be a challenge when trying to maintain a balanced diet. As a dietitian, I often hear from clients who feel torn between their desire to enjoy a night out and their commitment to balanced eating. The good news is, with a little planning and mindful choices, you can enjoy dining out without derailing your health goals. Here’s how:
Before heading out, take a few minutes to check the restaurant’s menu online. Many establishments now provide nutritional information, which can help you make informed decisions. Look for dishes that are grilled, baked, or steamed rather than fried. If the menu is unclear, don’t hesitate to ask the server about how dishes are prepared or if modifications can be made.
Appetizers can set the tone for your meal, so choose wisely. Opt for a salad with a light dressing, a broth-based soup, or a vegetable platter. These options offer more veggies, as well as provide a good dose of fiber, which can help you feel full and prevent overeating later in the meal.
Restaurant portions are often much larger than what you would serve at home. One strategy to manage this is to split an entrée with a dining companion or ask for a to-go box when your meal arrives and pack up half for later. Another tip is to order a couple of appetizers or a small plate instead of a full entrée.
Don’t be afraid to make special requests! Ask for sauces and dressings on the side so you can control how much you use. Request that your dish be prepared with less oil or butter, or ask for extra vegetables. Most restaurants are happy to accommodate these requests.
Alcoholic drinks and sugary beverages can add a significant amount of calories to your meal without providing any nutritional benefit (AKA not getting you full). Water, sparkling water with a splash of citrus, or unsweetened iced tea are great choices not only for hydration, but to give you more space for food. If you do want to indulge in an alcoholic beverage, try to limit to 1 or 2 glasses at most, and always pace with at least one glass of water.
One of the joys of dining out is enjoying food that’s been expertly prepared. Take the time to savor each bite, focusing on the flavors and textures. Eating slowly not only enhances your dining experience but also gives your body time to signal when you’re full, helping to prevent overeating.
If dessert is a must, share it with your dining companions. Often, a few bites are enough to satisfy a sweet craving. Alternatively, opt for a lighter option like fresh fruit or sorbet. Remember, it’s okay to indulge occasionally, especially if you’ve made balanced choices throughout the meal.
Mindful eating is about being present and fully engaged with your meal. Pay attention to how your body feels before, during, and after eating. This can help you recognize hunger and fullness cues, making it easier to avoid overeating.
Eating out should be an enjoyable experience, not a source of stress. By planning ahead, making thoughtful choices, and practicing mindful eating, you can savor your meals out while still maintaining your health goals. Remember, balance is key—what you do most of the time is more important than what you do occasionally. So go ahead, enjoy that dinner out, knowing that you’re making choices that support your overall well-being.
Happy dining!
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