Restaurant Rescue: How to Stay on Track with Your Diet When Eating Out
Eating out can be a daunting experience for those trying to stick to a diet. With tempting menus, large portion sizes, and high-calorie ingredients, it’s easy to get derailed from your healthy eating goals. However, with a little planning and strategy, you can navigate restaurant menus and stay on track with your diet.
Before You Go
Before heading out to a restaurant, it’s essential to prepare yourself for the challenges ahead. Here are a few tips to help you stay on track:
- Check the menu online: Look up the restaurant’s menu beforehand to get an idea of the healthy options available. This will help you avoid last-minute decisions that might sabotage your diet.
- Set a calorie budget: Decide how many calories you can afford to spend on your meal, and stick to it. This will help you make choices that fit within your daily calorie goals.
- Eat a snack beforehand: Having a light snack before heading out can help curb your appetite and reduce the likelihood of overordering.
Navigating the Menu
Once you’re at the restaurant, it’s time to navigate the menu. Here are some tips to help you make healthy choices:
- Look for buzzwords: Words like “grilled,” “roasted,” “steamed,” and “baked” often indicate healthier cooking methods. Avoid dishes with words like “fried,” “crispy,” and “saucy.”
- Choose protein wisely: Opt for lean protein sources like chicken, fish, or plant-based options. Avoid processed meats like bacon and sausage.
- Be mindful of portion sizes: Restaurant portions can be massive, so be sure to ask for a smaller portion or share a dish with a friend.
- Don’t be afraid to customize: If you see a dish that’s close to what you want but has a few unhealthy ingredients, don’t be afraid to ask for modifications. For example, you could ask for a sauce on the side or hold the cheese.
Healthy Options to Look For
While menus can vary widely, there are some healthy options that are commonly found at restaurants. Here are a few to look for:
- Salads: A simple green salad with grilled chicken or salmon can be a healthy and satisfying option.
- Grilled vegetables: Many restaurants offer grilled or roasted vegetables as a side dish. These can be a great way to add some fiber and nutrients to your meal.
- Lean protein bowls: Bowls featuring lean protein sources like chicken, fish, or tofu, paired with brown rice and roasted vegetables, can be a healthy and filling option.
- Soups: Clear soups like broth or consommé can be a low-calorie and nutritious option. Just be sure to avoid creamy soups that are high in calories and fat.
Tips for Common Restaurant Scenarios
Here are a few tips for navigating common restaurant scenarios:
- Buffets: When faced with a buffet, try to focus on the healthy options like fruits, vegetables, and lean proteins. Avoid overloading your plate with high-calorie foods.
- Bread baskets: It’s easy to get tempted by the bread basket, but try to limit yourself to one or two slices. Opt for whole grain bread instead of white bread.
- Desserts: If you’re craving something sweet, try to opt for a fruit-based dessert or a small portion of a healthier dessert option like sorbet or dark chocolate.
Conclusion
Eating out doesn’t have to mean derailing your diet. By being prepared, navigating menus wisely, and making healthy choices, you can stay on track with your diet even when eating out. Remember to set a calorie budget, choose protein wisely, and be mindful of portion sizes. With a little practice and planning, you can enjoy restaurant meals while still achieving your healthy eating goals.