Tips for Eating Out Responsibly

Each year, we learn more about the way people eat and maintain, gain, or lose weight. With summer here and overall activity level increasing, a healthy diet can help – or derail – your weight loss plans. Here are a few of the latest research-based tips to a fruitful summer:

1. Mindless eating is never more prevalent than in restaurants. While your dinner mates are indulging themselves, it’s easy to keep on eating, regardless of whether or not you are full. To prevent overeating, order a half-size (even if it’s not on the menu, most restaurants will serve it if you ask for it) or ask for half of your meal to be boxed. Try to be more conscious of your eating in general; eat slowly, enjoying each bite of food. Have a small snack high in fiber and protein about one to two hours before your meal.
2. Order extra vegetables in your entrée. The nutrition benefits far outweigh any extra costs. Plus, eating wholesome greens and other vegetables will help you fill up before bringing on the main event.
3. Brainstorm ways to minimize the calorie impact your favorite dish has on your diet. Maybe you can’t seem to get enough of a certain pasta or Mexican dish. Try a salad with lots of flavorful veggies before the pasta to pace yourself before filling up on carbohydrates. Try your Mexican dish without rice or beans – just cutting these extras can eliminate hundreds of calories from your dinner. Sour cream and guacamole are more calorie culprits, but you can use them sparingly. Also, use spices and salsa so you don’t sacrifice taste.
4. The bread available before dinner has served as the downfall for many a patron. Instead of loading up, set a limit for yourself: no more than one piece. Typically, the bread is white and highly-processed. In cases of multi-grain bread, it can be healthier, but can also be rich in calories. Whatever the case may be, set a limit and stick to it. If you’re dining with fellow dieters, it may be best to send the bread away – out of sight, out of mind. Instead of piling on butter, dip your bread in a little olive oil. If your dining companions are gorging themselves on the bread and you just can’t take it anymore, order a salad or a healthy appetizer to enjoy.

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