Most nutritionists will tell you that cooking at home is much better than eating in restaurants, both for weight control and overall better health. If you're eating out, you are more likely to overload on portions and calories, in addition to the fact that it's difficult to know what dangerous products you might be ingesting, such as trans fats or processed foods. However, sometimes eating at restaurants is nearly unavoidable, such as when you're gathering for social events or traveling.
If you find yourself needing or choosing to consume restaurant food, nutrition expert JJ Virgin developed these smart strategies to avoid derailing your healthy eating plan. I interviewed JJ and continue to follow her on social media. She offers great advice.
1. The menu is only a suggestion. Scan the menu before you order to find all the nutritious options. (You could even check it out online before you arrive!) If you want the wild salmon but not the garlic risotto it’s paired with, just ask your server to substitute a healthier side from the menu instead. Request a small side salad with extra virgin olive oil or some roasted veggies instead of the complimentary bread basket.
2. Beware of red flags. Any entrée described as breaded, fried, crunchy, creamy, or glazed often features the 7 foods most likely to cause food intolerance symptoms like weight gain, fatigue, gas and bloating, joint pain, headaches, and skin issues. Not the ideal traveling companions! Don’t be afraid to ask questions, and order your lean protein and non-starchy veggies grilled, baked, or broiled.
3. Double up or cut it in half. Restaurant portion sizes are often huge! Try ordering two appetizers or tasting plates instead of a single main course. If you opt for an entree, see if someone at the table would like to split it with you. Chances are there’s another person watching what they eat or their wallet!
4. Be present. Staying mindful can keep you from lapsing into old habits while you form new ones. And research proves that deliberately remaining aware of what you order, how much you’re eating, and how it impacts your health improves weight loss for folks who eat out often.
5. Eat before you go. Nothing ever happens on time, right? When you’re joining friends or coworkers for a meal, delays are the rule rather than the exception. Take advantage of that extra time to eat a yummy, filling fiber bar. By the time you get to the restaurant, instead of guzzling Pinot Noir or scarfing a flatbread appetizer in a starved haze, you’ll feel full and ready to make even better choices for your waistline and your health!
6. Eat Only 3 Bites. If you’re ever cornered into eating something you’d rather not, remember “three bites and fork down.” Nobody wants to make their dinner date uncomfortable by refusing to split the chocolate cake. But trust me, they won’t notice or complain if you have three small, polite bites and leave the rest for them. (And “polite bites” means bites you would eat on national TV, not during a midnight fridge raid!)