When dining out, you have less control over how foods are prepared, but you can control how much you eat and the types of foods you choose. Here are 10 suggestions provided by Jenna Cooke, a registered dietitian at Bon Secours St. Mary's Hospital.
- Think ahead. Research the menu and nutrition details ahead of time. Decide to order a healthy choice before arriving at the restaurant.
- Balance your day. If you're planning a restaurant meal in the evening, eat lighter meals during the day. If you've already had several servings of meat and fruit during the day, choose an entrée loaded with whole grains and vegetables.
- Know the lingo. Go for menu items that are listed as grilled, vegetarian, braised, stewed, broiled, baked or steamed.
- Make special requests. Alter the preparation. For example, if broiled fish is normally prepared in butter, ask that it be omitted.
- Be the first to order. Picking first can cut down on the likelihood that you will be influenced by what your dining partner is ordering.
- Control portions. Ask the waiter to box up half the meal before the food is brought out. Enjoy the leftovers the next day.
- Slow down. Instead of flying through the meal, enjoy the entire dining experience. Take the time to look and smell your food. Allow at least 20 minutes to complete the meal.
- Eat the fruits or veggies first. This trick will help you feel full on fewer calories.
- Hold the bread or chips. Instead, sip on water or a low-calorie beverage while waiting for the meal. Enjoy the company and conversation!
- Limit the alcohol. Alcohol provides calories but few nutrients. Drinking with the meal can also increase your appetite.
