Losing weight requires careful attention to diet and exercise, but it does not require you to avoid nights out with your friends or partner. In fact, you can still enjoy eating out even if you are actively watching what you eat. Making good choices when dining out can keep your diet on track and give you skills that can help you navigate the food landscape even after you have lost the weight.
Restaurants are notorious for meals that contain excess fat, sugar, salt and high calories. Some of these dietary pitfalls may be hidden in otherwise healthy-looking meals. Learning what to eat and what to avoid can minimize the effects on your waistline.
1. Start off on the right foot. You may want to skip the appetizer. Appetizers such as sliders, nachos and eggrolls may be tasty but are also hidden fat and sodium traps. Instead, skip the pre-meal treat entirely or order a small salad with the dressing on the side.
2. Avoid the extras. Bread, rolls, chips and salsa and dessert can contain hundreds of calories above and beyond the calorie count in your meal, and every added indulgence adds up. However, you can always say yes to extra vegetables. You may even be able to substitute the bread, starchy potato or pasta side for more veggies. If your meal is served with a sauce or dressing, get the sauce on the side so that you can ensure your portions are within an appropriate range. Slow down and enjoy every bite while listening to your body’s fullness cues.
3. Go lean. Look for lean proteins such as cod, baked chicken breast, orange roughy or similar meats. Keep your main course light by ordering your meal poached, grilled, steamed or broiled, and ask your server for a half portion so that you can enjoy smaller amounts of the foods you most crave.
4. Choose your drinks wisely. Soda, sweetened tea and alcoholic beverages can pack a big punch when it comes to sugar and calories. Ask for water or unsweetened tea instead, or choose a glass of wine, which can have heart-healthy benefits when enjoyed in moderation.
5. Skip dessert. If you crave a sweet, consider fresh fruit instead. Cap your evening with a relaxed stroll.