How to dine out without gaining weight

How to enjoy eating out without gaining weight

Tips on how to enjoy eating out and not gain weight

Most of us dine out at least once a week and it isn’t unusual for some people to eat meals outside their home at least once a day. Restaurant food provides both convenience and enjoyment, but at what cost?

Meals eaten out contain more calories and fat than homemade meals and eating out can be a significant contributor to unintentional weight gain. However, there are some strategies you can implement to help you enjoy dining out while sticking to your healthy eating plan.

A 2014 study published by Public Health Nutrition found that eating at a fast-food or full-service restaurant contributed to an extra 200 calories consumed. In fact, eating out five times per week can lead to extra weight gain of 10 pounds in one year. The large portion sizes at both full-service and fast-food restaurants are at least partially to blame. One mistake people make is not compensating for the excess restaurant calories by cutting back at the other meals consumed on days that they eat out.

Plan ahead

We tend to have less restraint over our appetites and food choices when we are most hungry. To avoid over-ordering or succumbing to cravings, check out the restaurant’s menu ahead of time (most post them online). Look for the lighter options and choose what you will order before you arrive at the restaurant. This way you can avoid perusing the menu altogether and stick to your plan to choose your meal smartly.

Ask for a to-go box

Controlling portions can be difficult in restaurants, where portions served are often double, if not triple, what we actually should be eating. If sharing a meal with a friend is not an option, ask for a to-go box as soon as your meal is served. Don’t wait until you are done eating to ask for a doggie bag. Split your meal in half before you take your first bite and box up the second serving immediately to take home for later. Getting the extra serving out of sight will help you avoid overeating and keep calories in check.

Use the menu nutrition facts

Food service outlets with 20 or more locations are required to post calories and other nutrition information on their menus and menu boards. This information is a valuable tool to help us make informed decisions about what to eat when dining out. What sounds like the best menu choice is not always so, therefore the menu nutrition facts can help guide you in choosing the right meal. For example, a woman who needs about 1,500 calories per day should be looking for meals with around 500 calories, and a man who needs 2,000 calories per day should opt for a meal with less than 700 calories.

Don’t be afraid to modify

Restaurants have two things in mind when designing their recipes and menus: money and taste. While food establishments are becoming increasingly health conscious, their priorities still lie in selling food that makes customers keep coming back. So it makes sense that chefs use more flavor enhancers like salt and fat than we do at home cooking for ourselves and our families.

Most restaurants are happy to accept health-minded modifications including putting sauces or dressings on the side. Also, ask for side order substitutions like fruit or salad instead of fries or mashed potatoes. You’ll be surprised that with a few creative modifications you can really cut back on extra calories and redesign a better restaurant meal.

Set yourself up for success

The first step to eating healthier when dining out is choosing restaurants that offer better choices. Select restaurants that offer a lot of vegetables in their meals and use lower-fat cooking techniques like grilling, baking and broiling. Steer away from places that rely on deep-frying and heavy sauces. You can always ask if a lighter or heart-healthy menu is available. Start your meal with a salad or broth-based soup and order low and no-calorie drinks like water and unsweetened iced tea.

Eating out can be guilt-free and fit into your healthy eating plan. All it takes is a little bit of planning ahead and advocating for yourself and your family to make the smart menu choices.