Rethinking Restaurant Eating

Do you enjoy eating out frequently, but then find that you feel guilty at the end of the evening because of all of the calories you consumed in one sitting? If this scenario sounds all too familiar, you may need to get up to speed on how to make smart ordering choices so you can eat out as often as you want without gaining weight.

Get the Facts

The fact is that many of the most popular restaurant meals are high in calories and low in nutrition. Therefore, if you visit restaurants on a regular basis, you may have to make some strategic choices in order to feed your appetite and still maintain your figure. You can often find nutrition information on the menu, and this information can help guide you toward foods that are good for you. When that information isn’t available, you can use your own judgment to select healthful options.

For instance, go for salad instead of starches and ask for dressing on the side. If you forego the shredded cheese and croutons, you can shave some calories without much sacrifice. In addition, ask how various items are prepared. A good rule of thumb is to look for lean cuts of meat, chicken or fish that is baked, grilled, broiled, steamed, or poached. Avoid foods that are breaded, fried, basted, sautéed or slathered in cheese, butter or creamy sauces, since these will likely be high in fat. Don’t be afraid to ask for your food to be steamed and to come without cheese or sauces, or at least ask for those things to be on the side whenever possible. Finally, ask your server to skip the bread basket, since this can pack on unneeded calories better saved for your meal.

Become More Aware

Just because the restaurant gives heaping portions doesn’t mean that you have to overstuff yourself. All too often, people finish their food because it is there, rather than because they are hungry or need to eat that much. Become aware of what constitutes an appropriate portion and understand that most restaurant servings are at least two or three times that size. A good way to take control is to ask for a doggie bag when the food comes. This way, you can pack up half to take home, so you won’t be tempted to over-indulge. Or, plan to share an order with someone else, and add a salad on the side. You can also select a healthy appetizer, rather than a full meal. Whatever you select, the experts suggest trying to eat slowly and savoring your meal. This will help you to get fuller faster and will allow your body to fully digest the food, which can also be better for your stomach and your health.

Be Flexible

The secret to successful weight control is to find a method that works with your lifestyle and your taste. Therefore, if you eat out a fair amount, you will need to have some flexibility to adapt to the choices and situations you face. If you find yourself overwhelmed with an urge to select a higher fat or higher calorie choices once a while, this doesn’t mean that you have to give up on your healthful eating goals. To this end, some dieticians suggest eating lighter the rest of the day, to help balance out your overall calorie intake. You may also want to increase your exercise routine, since the key to maintaining your weight is to match your calories in to the calories you burn throughout the course of your day. So if you make a conscious effort to make smart nutrition and lifestyle choices, you can eat out very often and still look and feel great.