Have you eaten out in a restaurant over the past week or so? If you have dined out recently, ask yourself the following question. “Did I eat more in the restaurant than I would have eaten if I prepared food at home?” Chances are the answer is an overwhelming (scale tipping) yes! Most restaurants tend to serve more food than any one person needs or should eat. When your delicious platter of culinary delight was placed in front of your face did you think “wow, that’s a lot of food”, but then proceeded to plow through the excessive portions? Many scientific studies have proven that when faced with larger portions, we tend to eat much more than usual. Hence, eating out without a plan will lead to weight gain.
Don’t worry, there are a few tips that can help ward off the dining out dilemma. First, never go out to eat when you are starving! Trust me, the bread,even stale rolls at the diner, will seem appealing. Make sure you don’t “starve” yourself all day before you go out to eat. Eat a little lighter than usual if you know your dinner might be more calorically laden than normal, but don’t skip meals or snacks. Make sure you keep up with drinking at least forty eight ounces of water each day unless you were informed by your doctor to drink less water. This way you will not confuse being hungry with being thirsty (please read my previous post on water).
If you want to avoid pudgy portions, either share a dinner with a friend, or ask the waiter to “wrap up” half your meal before it even reaches the table. The other half will be waiting for you the next day. If possible, simply order smaller portions. Some restaurants offer a “lunch portion”, or if a healthy appetizer choice is available have it as an entree. I enjoy shrimp cocktail and also order a salad with dressing on the side and grilled or roasted veggies if available. Isn’t that a cool idea? Many times menus are available online, so you could check out the choices in advance. It all goes back to good planning.
Remember that when a restaurant prepares your food someone other than you is in control unless you specifically order what you want! The waiter will not assume that you would prefer salad dressing or sauce on the side. If you want your vegetables prepared without oil, make sure you order them that way. So when you are out, eat as if you are eating home. If you don’t have a bread basket on your table at home, don’t over indulge in it when you are dining out. Of course if you occassionally share a dessert or a favorite appetizer, that is a wonderful idea. Just make sure it is portion controlled and then enjoy.
Enjoy your dinner companion. Enjoy interesting conversation. Enjoy being served. Enjoy making good food choices and keep enjoying the journey to good nutrition and optimal health.
Bon appetite!