When most of us think about dining out when on a diet we instantly panic and resign to the “lost cause” mindset. But it doesn’t have to be this way. While “cheat days” and the occasional indulgence is encouraged, a recent study by a group of Swedish scientists published by the University of Florida demonstrated that over-indulging in large quantities more frequently has a lasting effect on the body’s fat composition and actually makes it harder to lose weight long term.
So while you should allow yourself to splurge and enjoy every now and then, if you eat out regularly as many of us do with today’s busy lifestyles, there are ways to circumvent the risk of completely overdoing it. Whether you’re joining a group of friends for an occasion, have to attend a work event, or simply want a night on the town, there’s many reasons we find ourselves dining out at a restaurant we might not have chosen.
When faced with a menu fraught with unhealthy options how do we know what to choose? And what can you do in advance to make sure your night out doesn’t turn into a complete pig-fest that sends you spiraling 3 days and 5 pounds backwards?
1. Recon. If you can, and know where you’re going in advance, look up nutritional information for the menu before you go and make an informed decision on what you’ll be having before you get there.
2. Order first. Decide what you’ll have and order before the rest of the group. Hearing the delicious (and likely more unhealthy) chicken fried steak with a side of cheesy baked potato your brother-in-law is ordering will only hurt in convincing you to change your order.
3. Be on Alert for Red Flags: Look out for both good and bad keywords on menus. Opt for items described as being prepared as baked, broiled, grilled, poached or steamed if you can.
What to stay away from? Items generally described as battered, fried, deep-fried, breaded, crunchy, or containing cream or Béarnaise sauces, are usually hiding (or boasting) empty-calories in the form of excess salt, sugar and fat. While the good keywords aren’t shoo-ins, they are a majority of the time healthier options- but remember to be cognizant of what the seasoning or sauces are that come with your choice as these often hide extra salts and sugar as well.
5. Sides! – Request salad dressing or other sauces on the side so you can control your own portion. Most entrees offer a salad or fruit option instead of fries. Swap your side of fries out for an extra dose of vitamins in the form of fruit or vegetables instead and avoid the bad oils and fats that usually cling to those fries. If you’re really craving an indulgent treat and the restaurant has the option, opt for sweet potato fries instead of regular- these are a better source of Vitamin B6, Beta Carotene, and higher in fiber than regular potatoes- so if you’re going to go the fry route you may as well get in some nutrients. But beware- packing on the high-sodium ketchup can undo all that good work.
Fancy a condiment? Go for the mustard instead - with much less sodium per teaspoon and almost no calories it’s a better choice than its naughty sibling ketchup.
5. Sweet tooth- If you’re going somewhere known for its desserts or are really having a sugar craving, decide in advance you’re going to have dessert but forgo the appetizer or fries with the entrée instead, or sacrifice that EXTRA glass of wine so you aren’t over indulging in every possible area of the meal.
6. Pay Attention. To your food, not the conversation! Now I’m not telling you to ignore your dinner pals (although you may want to if you get seated next to that creepy guy from the office at a business outing), but studies show that at meals with a crowded table, we tend to be more engrossed in the conversation and less in what we’re shoveling off our plates and into our mouths, tending to consume more than we normally might as we’re distracted. Try listening to the conversation and eating slowly – taking turns between talking and taking conscious bites so you aren’t mindlessly wolfing down heaping helpings; eating slower will also help your mind register being full earlier on.
7. Share- Didn’t your parents teach you this in kindergarten? If you want the full dining experience without the full caloric experience, share an appetizer and dessert with your dining mates – you’ll still get the enjoyment of trying a bunch of different dishes but won’t feel the need to consume the entire plate yourself for 3 different courses.
8. Get it to Go- Some restaurant serving sizes are enough for two, or even three, full sized meals. Many places won’t offer half size portions, so ask for a to go box at the beginning of your meal and put half away to take home so you won’t be tempted to pick at the rest while you sit and chat. Not only will you be saving calories, you’re getting a second meal later for the price of one.
Want more info on healthy eating? Visit http://wildernutrition.com
So while you should allow yourself to splurge and enjoy every now and then, if you eat out regularly as many of us do with today’s busy lifestyles, there are ways to circumvent the risk of completely overdoing it. Whether you’re joining a group of friends for an occasion, have to attend a work event, or simply want a night on the town, there’s many reasons we find ourselves dining out at a restaurant we might not have chosen.
When faced with a menu fraught with unhealthy options how do we know what to choose? And what can you do in advance to make sure your night out doesn’t turn into a complete pig-fest that sends you spiraling 3 days and 5 pounds backwards?
1. Recon. If you can, and know where you’re going in advance, look up nutritional information for the menu before you go and make an informed decision on what you’ll be having before you get there.
2. Order first. Decide what you’ll have and order before the rest of the group. Hearing the delicious (and likely more unhealthy) chicken fried steak with a side of cheesy baked potato your brother-in-law is ordering will only hurt in convincing you to change your order.
3. Be on Alert for Red Flags: Look out for both good and bad keywords on menus. Opt for items described as being prepared as baked, broiled, grilled, poached or steamed if you can.
What to stay away from? Items generally described as battered, fried, deep-fried, breaded, crunchy, or containing cream or Béarnaise sauces, are usually hiding (or boasting) empty-calories in the form of excess salt, sugar and fat. While the good keywords aren’t shoo-ins, they are a majority of the time healthier options- but remember to be cognizant of what the seasoning or sauces are that come with your choice as these often hide extra salts and sugar as well.
5. Sides! – Request salad dressing or other sauces on the side so you can control your own portion. Most entrees offer a salad or fruit option instead of fries. Swap your side of fries out for an extra dose of vitamins in the form of fruit or vegetables instead and avoid the bad oils and fats that usually cling to those fries. If you’re really craving an indulgent treat and the restaurant has the option, opt for sweet potato fries instead of regular- these are a better source of Vitamin B6, Beta Carotene, and higher in fiber than regular potatoes- so if you’re going to go the fry route you may as well get in some nutrients. But beware- packing on the high-sodium ketchup can undo all that good work.
Fancy a condiment? Go for the mustard instead - with much less sodium per teaspoon and almost no calories it’s a better choice than its naughty sibling ketchup.
5. Sweet tooth- If you’re going somewhere known for its desserts or are really having a sugar craving, decide in advance you’re going to have dessert but forgo the appetizer or fries with the entrée instead, or sacrifice that EXTRA glass of wine so you aren’t over indulging in every possible area of the meal.
6. Pay Attention. To your food, not the conversation! Now I’m not telling you to ignore your dinner pals (although you may want to if you get seated next to that creepy guy from the office at a business outing), but studies show that at meals with a crowded table, we tend to be more engrossed in the conversation and less in what we’re shoveling off our plates and into our mouths, tending to consume more than we normally might as we’re distracted. Try listening to the conversation and eating slowly – taking turns between talking and taking conscious bites so you aren’t mindlessly wolfing down heaping helpings; eating slower will also help your mind register being full earlier on.
7. Share- Didn’t your parents teach you this in kindergarten? If you want the full dining experience without the full caloric experience, share an appetizer and dessert with your dining mates – you’ll still get the enjoyment of trying a bunch of different dishes but won’t feel the need to consume the entire plate yourself for 3 different courses.
8. Get it to Go- Some restaurant serving sizes are enough for two, or even three, full sized meals. Many places won’t offer half size portions, so ask for a to go box at the beginning of your meal and put half away to take home so you won’t be tempted to pick at the rest while you sit and chat. Not only will you be saving calories, you’re getting a second meal later for the price of one.
Want more info on healthy eating? Visit http://wildernutrition.com