Nearly everyone finds it very difficult to stay on track with their nutrition when they go to eat at a restaurant. If you're one of those that can stay 100% on track with your nutrition, you're part of a very small minority, and congrats to you!
For the rest of you, while you may slip off your nutrition plan when you go out to eat, there are several tricks that can keep you from completely derailing. I've constructed a few helpful tips for you to follow in order to stay closer to your plan.
Plan Ahead. Most restaurants have their menus and nutritional information posted on their website, so check it out before you arrive at the restaurant or look it up on your phone while you are there. If their website doesn't have the nutritional information available, you can usually just Google the menu item you want; others have already taken the guesswork away by determining the nutritional information for you.
Limit Drinks. This one is a shocker, I know. Caloric content is typically already high at restaurants and adding in glasses of wine or beer will only add to the already high number of calories. The same goes for pop and juice, too.
Portion Control. There is no need to order that 16-ounce ribeye steak. A normal individual should really only need around a three to five ounce portion. Most plates are overflowing with food, so before you even start eating, ask for a to-go-box and put 1/4 to 1/2 of your meal in the to-go-box immediately. If the food is just sitting on your plate, you're more than likely going to try to finish your whole plate rather than stopping when you should have stopped. Ordering just an appetizer is a good alternative to ordering a full menu meal, as the portion sizes should be smaller. If you don't like the appetizer options, split a main course with someone else. Otherwise, the kids’ section of the menu is also a great place to look for smaller portions, too.
Make Substitutions. Instead of getting a side of fries, ask for vegetables (not cooked in butter). Vegetables are rich in fiber, which will signal your body to stop eating. If you get a salad, ask for dressing on the side. Most restaurants will be very accommodating to your requests, so don't be afraid to make changes.
Order more veggie-based dishes. In some cases, you can enjoy a big portion without breaking the calorie bank. Veggie-based dishes are often the way to go. A generous portion of veggies goes a long way. Not only are veggies high in fiber, but they are so low in calories that as long as they do not contain too much sauce, you can certainly keep your dish way under 1,000 calories. For example, I’m not worried about the calories in a jumbo plate of spaghetti squash primavera.
There are many other ways to limit your caloric consumption when you go out to eat, but these are some of the easiest rules to follow in order to keep you on track. Eat smart and eat healthy! If you have any questions for us, don’t hesitate to give us a call or send us an email. We look forward to hearing from you.
