Let’s get real. As a busy parent, takeout is happening. And hopefully, so are date nights! Whether you’re bringing home a quick meal for the family, or enjoying a leisurely night out with your spouse, here are some tips on how to eat healthy at restaurants. These are strategies I learned while I was on my weight loss journey of over 85 pounds, and I still practice them today.
Don’t be afraid to ask for what you want.
This is number one for a reason. Many people are scared that if they ask the server any questions, attempt to substitute or have their food prepared differently than written on the menu, the chef will be angry
or offended. Most likely your request is something the server and chef have heard before. You are likely not the first person to ask for vegetables steamed or steak cooked without butter. Ask politely and they should be happy to oblige.
Share.
For some people, having another fork taking from their plate may seem like an intrusion. If that sounds like you, try ordering one entrée and asking for two plates. This gives you your own serving undisturbed and saves money and Calories! Ordering in? Same rules apply…Let’s take Chinese food as a perfect example. One entree will likely be enough for at least two people. Serving sizes are incredibly large at Chinese food restaurants and even their “individual” special meals (think Sesame Chicken with fried rice and egg roll) are big enough to share. By the way…a healthier option? Steamed chicken with vegetables, sauce on the side with brown rice and steamed dumplings 🙂
Split the plate in half.
If you and your partner can’t agree on one main course creating a visual divide on your plate can keep you from going overboard. Try literally drawing a line down the middle of the plate with your fork and pushing half of it away. Even leaving a half inch of room between your portion and the “extra” gives you a boundary to stick to. Even better? Ask for a to-go container at the beginning of the meal and wrap up half the food right away. This applies to more than just the entrée. Do the same with the sides and appetizers too!
Choose ONE extra course.
If an entrée alone doesn’t seem like enough food, choose between an appetizer OR dessert. Ask yourself, which will leave you more satisfied and keep you from looking for more food a few hours later? If you
absolutely must have both, refer back to tip #2 and share!
Manage the bread (or chip) basket the best you can.
Of course the best strategy would be to forego the bread basket altogether. But, if these seems like an impossibility for you, try to limit (and be mindful of) how much you eat. Keep in mind, 2 pieces of Italian bread will total about 300 Calories. Depending on just how delicious it is, this may or may not be worth it. Should you choose to have some, break your slices into smaller pieces and spread them out throughout the meal. Eat some before the appetizer, and some with the entrée. This technique applies for
tortilla chips and salsa as well. Watch your friends try to shove a huge tortilla chip in their mouth and laugh as the salsa dribbles down their chin. Try breaking your chips into quarters and save yourself a dry-cleaning bill and some excess Calories!
Order by the glass, not the bottle.
On a date night with your honey, this is a really great way to save money and not overindulge. If you’re like me, being pregnant and/or nursing for basically the last 4 years means my tolerance for alcohol is pretty much nonexistent. One glass of wine is (usually) enough. So when I eat out, I do my best to order wine by the glass. If I do opt for another, I make it a point to enjoy a nice tall serving of ice water in between each one. Drinking at home? Try measuring your pour with the width of your fingers. An average pour is about 4 fingers (2 whole servings in an average-size glass) so beware!
Substitute your sides.
Most restaurants will have a vegetable/salad alternative to a side of fries. Ask for them steamed, or grilled with very little oil. Do your best to swap these out as often as you can. Occasionally you may want those french fries or mashed potatoes and that’s okay, just try not to get them every time!
Keep your head up.
Chances are you’re out to eat as much for the company as for the food. How often do you and your partner get to sit quietly at a table and enjoy a meal with just each other? Do your best to focus on each other, and don’t look at your plate all night long. Participate in conversation and put your fork down once in a while!
Don’t settle!
If it’s not the best you’ve ever tasted and it’s high in Calories, don’t waste it! If the first bite doesn’t taste amazing, neither will the second or third. Save indulgences for foods you truly love.
Take your time.
Ever find yourself eating at the pace of others? Maybe your partner eats at a ferocious pace? And maybe you’ve occasionally caught yourself eating that way too, trying to keep up? Ask yourself, is this polite, or even comfortable…really? Make a conscious effort to slow down and savor every bite. This isn’t just at restaurants but at home too. Food is meant to be enjoyed mindfully. For more on mindful eating, click here.
Keep your eyes peeled for key words.
“Fried”, “au gratin”, “crispy”, “escalloped”, “pan-fried”, “sautéed”, or “stuffed” foods are usually higher in fat and calories. Opt for foods that are “steamed”, “broiled”, “baked”, “grilled”, “poached”, or “roasted”
instead.
Avoid High-Sodium foods.
Foods high in sodium can increase bloating and worsen hypertension/high blood pressure. These foods include those that are: “pickled”, “in cocktail sauce”, “smoked”, “in broth/au jus”, or prepared with soy or teriyaki sauce.
When in doubt, stay away from soups.
Surprising right? Most soups are high in sodium and contain multiple additives and preservatives. While they may seem low in carbohydrates, many soups are thickened with flour and/or corn starch with added butter and cream.
Order toppings on the side.
Be sure to have gravies, sauces, dressings, and cream sauces served on the side so you can control the amount you eat.
Choose your food ahead of time.
Use online menus like menupages.com or the restaurant’s own website to review the menu ahead of time so you can arrive with a plan. Calling ahead with questions can help avoid unforeseen road blocks to your
weight loss (or maintenance) efforts.
Hopefully these tips and tricks will help you stay healthy on those days where the time just gets away from you and takeout is the best (or only) option for feeding your family. And if you’re lucky enough to get out for a date night once in a while, try to enjoy yourself while still treating your body well. I hope these tips have helped you understand how to eat healthy at restaurants. Do you have any more? Comment below!