With the increasing number of restaurant and fast food choices, add to that the fast pace schedules many people are keeping it is no wonder that weight management is so difficult. It does not have to be this way; all it takes is a little care in the choices that are made when eating out. Ideally the best way to control what you eat is to pack a meal at home and bringing it to restaurant, unfortunately this is not always possible. Just remembering these strategies can help prevent a domino effect when eating out.
Question everything: The strongest tool there is, is to simply ask questions. Remember as the customer there is no need to be shy when asking what is in the foods you are going to eat. Imagine if you had a severe food allergy, it would be foolish to not ask if there were peanuts in the dish. This same logic is just as important when your weight and your overall health is involved. Simple questions like: “What is exactly in the dish? How is it cooked? Can the sauce be on the side? Can the chef prepare the dish without salt or oil?” and “Can a side be substituted for a healthier choice?” can be a life saver. It is not insulting to inquire before finalizing food choices; most restaurants understand and are more than willing to make those changes.
Ordering off the menu: If possible do not open the menu when ordering. Making a request for foods to be prepared in a specific way is a great way in eliminating hidden calories. Ask for grilled or poached lean proteins like fish and chicken; a baked potato or a steamed whole grain like brown rice; and steamed unsalted vegetables. Choosing pasta can be done it the same way, request the pasta to be mixed with steamed vegetables and ask for a simple meatless tomato sauce. This is a great strategy if eating out is a regular occurrence throughout the week. It prevents unwanted ingredients and is easy for many restaurants to prepare. The key is being flexible if they cannot do exactly what is wanted ask for what healthy options can be done. Restaurants are usually willing to work things out, they want the business.
Knowing is power: Knowing what is on the menu before arriving at the restraint is a good way to avoid unwanted calories. Using the internet to investigate a menu is a good way to check the nutritional values for many restraints. Picking up the phone and making a phone call is also a good way to find out what the healthy options are and if any arrangements can be made in advance. Take a little time and pre-plan the trip before heading to a restaurant because, there is no such thing as having too much information about food.
To go: Today there is an expectation of value for money because of this portion sizes are through the roof. So, when ordering ask for a takeout container to be brought at the beginning of the meal. Place at least half of the meal in the takeout container right away, and then only eat what is left. Being consciously aware of the size of a meal is important. Many people go into the restaurants with good intentions of not eating everything on the plat, but as time passes it’s easy to sit there and pick at it until there is nothing left. By setting a portion aside and putting it away it is easy avoid unplanned overeating.
It is not impossible to go out and eat when trying to lose or maintain weight but, you do have to be smart about it. Today it is easier to fall out of healthy behaviors especially when eating out; but by limiting the times spent eating out, taking a little time to find out about where you are eating, and not being afraid to ask questions when you do. Remember the goal is a healthier manageable weight, so do not be afraid to be a role model to your friends, family and colleagues.
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