Why do we enjoy eating out so much? Think about it. Most of us dine in restaurants in order to socialize and have a good time with family, friends, or co-workers, right? It’s not always conducive to the structure of your weight loss program because it’s so very tempting to stray. Well, take heart, you can develop the skills needed to continue enjoying a dinner out with loved ones while staying structured in your eating. With a few tools in your arsenal, you will enjoy your outings and still be successful with your food choices.
Controlling the environment is the first step. If you can, ask a trusted “Eating Buddy” to join you. This should be someone who shares or supports you food choice goals. Avoid overly-challenging restaurants at least in the beginning. Read menu descriptions online before choosing the restaurant. Bread basket and dessert carts are not your friend. You can ask the waiter not to bring either.
Pre-planning your restaurant meals is crucial so that you know exactly what you will be ordering before you step foot in the establishment. Many restaurants have their menus online now. A few even have nutritional information. You can also call the manager to get needed information prior to your meal. (afternoon slow periods are best). Ask questions such as:
- Can portions be measured and altered in the kitchen?
- Can sauces, dressings, gravies, and condiments be served on the side?
- Is it possible to get meat, fish, or poultry broiled or baked with or without advance notice?
- Can vegetables be steamed or cooked without fat or salt?
- Do you have diet dressing, diet drinks, sweeteners, fresh fruit, or skim milk available?
- Are there any hidden items on the menus such as sides that aren’t mentioned? If so, can they be prepared in a low calorie manner?
- Are there high-calorie ingredients (butter, margarine, oil, mayonnaise, cheeses) used in preparation?
Think about how well-balanced the meal will be. Remember to use the Plate Planner model when trying to achieve good nutritional balance on your plate. This will also help address portion size.
Eating out does not need to end just because you are focusing on a new, healthier lifestyle. It’s still a great way to get together with people and to enjoy their company. Focus your attention on just that, enjoying the people you are with and perhaps the relaxing environment of the restaurant and less on the food. At the end of the experience, take the time to journal about your evening including how you felt about dining while making healthier choices. Were you surprised at the difference your shift in focus achieved? Restaurant outings can be enjoyable with just some forethought and planning on your part to keep you successfully structured!
