Redefining Restaurant Dining- Tricks of the Trade

Dining out as part of a healthy lifestyle is often difficult for most people.  But, it doesn’t have to be impossible.  Try some of the tactics below the next time you are at a restaurant.  Your body, and your taste buds, will thank you!

Cancel Your Membership to the Clean Plate Club   Most restaurants, with very few exceptions, serve at least double or triple the recommended portions for every food item.  Divide your plate in half before eating, and take the rest home for a second meal. 

The Lighter Side of Lunch Portions    Many restaurants offer smaller lunch-sized portions or “small plates” in addition to the full-sized meals.  But, they may not offer this up as an option unless you request it.  Be sure to ask if a smaller portion is available.  Just keep in mind that it still may be more food than recommended for one meal.

Modify Your Meals    Invisible fats, such as butter and oil, are often added to dishes without the diner even knowing it.  Even vegetables are not immune.  Don’t be afraid to be a little picky when it comes to how your food is prepared.  Butter and oil can be left off of vegetables and meats without sacrificing flavor.

Don’t Fall Into the Salad Trap    This menu item can be somewhat of a wolf in sheep’s clothing. Salads are often among the most fat-laden items on most restaurant menus.  You can’t make a meal healthy simply by putting lettuce under it.  The toppings make all the difference.  And they can add up quickly, especially if creamy or other high fat dressings are used.  At the very least, dressing should be served on the side and toppings chosen in moderation.

Don’t Blow it with Beverages   It is all too easy to double the calories in a meal by drinking soda instead of water or unsweetened tea, especially with unlimited refills.  And the caffeine in soda actually makes you thirstier, so you drink even more.   Keep in mind that water is a beverage, and soda is a treat that you drink.

Avoid the Appetizers (or eat your own)    Free baskets of food aren’t free of calories.  Pass on high fat items, or enjoy a little if you like. Having a small snack of fruit or nuts before leaving home is also a great way to control poor choices caused by hunger.   

Careful with Condiments    These “little” additions can pack a big punch.  If used inappropriately, they have the ability to turn a healthy meal into an unhealthy one.  But, chosen wisely and used sparingly, they can be wonderful flavor enhancers.  Try low-fat options, like mustard or salsa.

Work It Off By Working Out    To maintain a healthy weight, you have to use up as many calories as you take in through physical activity.  That’s the bottom line.  Think about how much you are willing to work before eating something.  You can decide whether or not it is worth the extra effort, and budget accordingly.

Healthy eating in any situation is simpler with the right tools.  Knowing what to do and how to do it is important, but implementation is key.  How effectively, and how often, you use them will determine the overall impact on your health.  Even small changes can add up over time.  So take action now.  Don’t put off until tomorrow what you can do today.  Conscientiousness, commitment, and consistency will get you a lot further in your healthy life than contemplation.

Contributing Author:  Cami Ruark