Whether you're forced to eat in between a double shift or you're a real estate agent bouncing between showings, eating out regularly is the norm for many people. But dining at restaurants multiple times throughout the week doesn't mean you can't commit to health goals.
With the right strategy and some mindfulness, you can enjoy the convenience of restaurant dining and takeout meals while still fueling your body with the nutrition you need. The trick is learning how to control your choices even when the menu doesn't want to comply.
Let's look at three health strategies you can take when dining out all the time.
Master the Menu Before Ordering
One of the easiest ways to stay on a healthy track is to scan a menu with intention. Restaurants want to tempt you with comfort foods, which are usually filled with fat, large portions, and high-calorie add-ons. You need to approach every menu with a strategic mindset.
As you scan a menu, look for keywords that signal health. Words like "grilled", "baked", "steamed", or "fresh" are what you're searching for, as these options typically use less oil and offer more nutritional value. Avoid dishes that are described as "fried", "crispy", or "smothered" with something.
Your Secret Weapon is Portion Control
Restaurants have a well-earned reputation for serving oversized portions. The good news is that you're not required to finish everything on your plate to feel full and satisfied. Remember, you can always ask for a to-go box as soon as your meal arrives and set some aside to take home.
Another option is to review the appetizer section of the menu. Many are reasonably sized and can act as a meal when paired with a side salad. You can also share a meal to keep your calories in check without sacrificing the food you love.
If you're dining out often, portion awareness and control are key to maintaining a healthy lifestyle.
Don't Let Soda and Extras Sabotage Your Health
A ton of calories are hidden in beverages and the "extras" you might be tempted to add to your meal. Sodas are packed with sugar, and blended coffees and alcoholic drinks offer a lot of empty calories. Choose water or sparkling water and save the calories for the foods you're excited to eat.
You should also be on high alert for extras that can make a meal less healthy. These can be creamy dressings, cheese sauces, and free bread. You don't have to cut these out completely, but you should be intentional about eating them. Ask for sauce on the side and go with vinaigrettes over creamy dressings.
You don't have to abandon your health just because you eat at restaurants all the time. You should approach every meal with intention, selecting your dishes wisely, controlling portions, and going with water over soda. With these strategies, you can enjoy the convenience and fun of restaurants while still focusing on your health and maintaining a balanced lifestyle that will give you the energy you need.
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