- Scan the menu from home. Look up the menu online ahead of time to get an idea of what you really want. Decide what your protein source is going to be (fresh fish, chicken, steak, etc) and find healthy veggie options that they offer for your side dish (sauteed asparagus, roasted peppers, grilled vegetables, etc).
- Don’t go hungry. Being famished can lead to making unhealthy choices. Before heading out the door, grab a quick snack consisting of protein and fat (think hard boiled egg, handful of nuts, string cheese, etc) to stave off hunger, making it easier to order wisely.
- Ask the server not to bring the bread basket. Filling up on bread is an easy way to ensure a bloated belly and tremendous guilt. It is too easy to overeat this high glycemic carbohydrate that has no redeeming qualities. Yes, it does taste good, but the carbohydrates are quickly converted to sugar. In addition to leaving us wanting more and more bread, the excess insulin created from the overconsumption of this doughy carb also gets busy creating more fat on our thighs.
- Have a side a side salad or broth-based soup for an appetizer. These foods will help to increase satiety while not offering excess calories.
- Get creative with the menu. In most restaurants, a menu is not set in stone and it’s okay to mix and match items to create the perfect meal. For example, if the filet comes with carbohydrate-rich mashed potatoes, ask the server to swap them out for the sauteed zucchini that comes with the chicken dish.
- Enjoy the dining experience. Take your time, eat slowly, and enjoy the social side of eating. Take in the whole experience by setting down your utensils between bites and shifting your focus to your present company. It takes about 20 min after you have eaten for your brain to realize your stomach is actually full, so slowing down will also help you avoid consuming excess calories.
- Take home what you can’t eat. You don’t need to clean your plate. If you tend to overeat, ask your server for a box when ordering. When your food arrives, immediately put part of your meal in it to avoid the temptation to overeat. Not only will you save calories, but you will also have a fast lunch for the next day.