Eating Healthy When Eating Out
The other day I sat down with a client who was explaining to me how he "fell off the wagon." He then proceeded to tell me that although he is determined to get back to making healthy changes, he couldn’t this week because he had several different events coming up where he would be eating out. I took this chance to pause him and ask him why eating out over the next few days meant he wouldn’t be able to get back to making healthy changes. He sat there for a second and said, well “I don’t know, I just assumed I would eat unhealthy food at those places just like I always have.”
This client is a great example of how most people tend to treat eating out. When put in a situation where you are choosing from a set menu, people start to check out and assume everything they are going to eat is going to be unhealthy and there is nothing they can do about it. However, as this client soon put into practice, eating out doesn’t have to be the end of your healthy habits. Instead, dining out simply presents a new opportunity for you to apply healthy principles in a different environment.
Keep these simple guidelines in mind the next time you head out to eat, and see for yourself what it can look like to make healthy choices in all different types of settings.
1. Don’t underestimate yourself.
The first step in eating healthy while eating out is to change your mindset going into the meal. A large part of healthy living is the attitude you have about food and your ability to make healthy choices. If you assume you are going to eat poorly, then you probably will. In contrast, if you go in with a plan and believing you can control your portion size and food choice, then you are so much more likely to actually do so. No matter where you go there are ways to make healthy choices, you just have to be confident in yourself first.
2. Ask yourself the same questions you would at any meal.
We’ve talked before about how to create a healthy meal, and eating out is no different. Before every meal you should ask yourself:
- Where is my color?
- Do I have enough protein?
- Is there any fiber here?
- Are my portions the right size to meet my hunger level?
If you have to answer “no” about any of these questions when ordering, then brainstorm ways you can alter your order to better meet your nutritional needs. You may not eat perfectly clean, but even making small changes can make a big different in your overall health. For example, you can ask to swap coleslaw for the fries at a fried chicken place to ensure you have fiber and color, or ask for chicken to be added to your pasta dish to make sure you have enough protein. Healthy choices are always possible, you just have to take a moment to ask yourself how.
3. Be mindful of the add-ons.
One of the biggest things that gets people off track at restaurants are the “add ons.” Whether it's chips and salsa at a Mexican restaurant or rolls at a sit down restaurant, these are one of the largest sources of extra calories when eating out. It’s not
that you can’t enjoy these foods, it’s just important to be intentional about how much of them you eat. Try portioning out your chips next time or saying no to the rolls entirely. These small decisions can help you be intentional with where you are getting your nutrition from, while also allowing you to save on excess calories.
4. Remember it’s okay to have leftovers.
In our culture this can often be one of the hardest things to remind yourself of when eating out. Although restaurants typically serve large portions, it’s important to take a step back and remind yourself that at any meal the goal is to meet your body’s needs, not necessarily clear your plate. Take a moment before your food comes to check in with your body and hunger level, and remind yourself about what portion sizing would look like for the food you are about to eat. Then, once you find yourself full, don’t be afraid to ask for a to go box. Sometimes it’s even helpful to even get the container before you start eating so you can portion it out ahead of time. Whatever portion control looks like for you when eating out, the important thing is that you do it.
5. Don’t be afraid to ask questions.
Asking questions is the main way you can get the information you need to make an informed healthy choice. Don’t be afraid to ask your waiter any questions you may have about serving ingredients, cooking method, and serving size. You will often learn information you would not have been able to learn otherwise. For example, a sushi roll may be fried or broccoli may be cooked in butter and you wouldn’t know unless you asked. Simply taking the time to ask a question can give you the information you need to make a healthy choice.
The next time you go to eat, keep these simple guidelines in mind. Honoring your body with healthy choices is possible in all settings, you just have to go in with confidence and mindfulness. For more help with healthy eating go to Nutrition502.com today to schedule your FREE discovery call or email Natalie@Nutrition502.com to learn more about what we do!