Tips for Dining Out
Dining out with friends or family is fun and festive and it tends to happen a lot more often than usual around this time of year. While it is advantageous to cook your own meals at home, this doesn’t mean you have to say no to all those dinner invitations either. There are healthy options when dining out - you just have to know what to look for and don’t be afraid to ask for swaps.
Plan ahead: We live in the information age and restaurant menus are literally at our fingertips. Look up the restaurant’s menu before you go and narrow down your options. Some places even have nutrition information on their website to make healthier choices even easier.
Make smart food choices: Choose grilled, baked, or steamed options like chicken breast, fish, or turkey instead of fried or breaded meats. Choose an option with vegetables - ask for extra vegetables, and choose a side salad or baked potato over french fries.
Control portions and keep it on the side: Restaurant portions are often large. Ask for a to-go box when your food arrives and pack up half to take home. You might also split a dish with someone at the table. Request sauces, dressings, gravies, etc. to be served on the side - these are often loaded with sugar and fat so having it on the side allows you to control how much you’re eating.
Limit the extras: Say no to the free bread or the endless chips and salsa - don’t ruin the main event. Choose an appetizer OR a fancy cocktail. If you want dessert, get one to share with someone at the table.
Be a slow eater: Eating slowly allows your brain to register fullness. It also helps you savor and appreciate your food and the experience. Drinking water throughout the meal also helps in slowing down.
Here are some healthy swaps you might try when dining out:
Replace creamy soups with broth-based options.
Swap white rice, pasta, and bread for whole-grain alternatives.
Instead of deep fried/stuffed/extra crispy choose baked/roasted/sauteed.
Swap out fries for a baked potato or side salad.
Instead of bacon, sausage, and other high fat/high sodium meats, choose lean proteins like chicken or fish.
Choose pinto or black beans over refried beans.
Opt for guacamole or pico de gallo instead of sour cream.
So, enjoy the season and those meals out with friends but stay mindful and don’t let it get out of control. Remember that YOU are in control of the decisions you make around dining out and ordering. It is possible to stay on track with your nutrition goals when dining out - you can have your cake and eat it too, so to say 🙂Talk to a DeNovo nutrition coach if you want extra accountability staying on track with your goals!
