It’s no secret that going out to eat is a pastime and a pleasure. It provides a host of benefits, from being a social event and an opportunity to connect with others to a way to get sustenance when you don’t feel like or can’t cook.
But going out to eat can also be a sneaky hindrance to the results you’re working hard to achieve. When dining out, food tends to be significantly higher in sodium, sugar, and fat. The reason for this is simple: it tastes good. Even healthier options, like a salmon and salad, often have a different nutritional profile than if you were to make the same meal at home. The problem is you can’t see the difference; the sugar, fat, and sodium aren’t always visible, making it incredibly deceiving.
Let's talk about how you can use mindful strategies to create balance and improve your decision making when it comes to eating out.
Planning Ahead
Setting Intentions
My first tip for eating out is to plan accordingly. In many cases, you already know ahead of time that you are going to dine out. Whether it’s an evening out with friends or your spouse, a typical weekend plan, or a special occasion, this is just one meal in the grand scheme of things. You have a lot of opportunities to navigate this meal as you see fit. Prior to going out, check in with yourself and determine your intentions for the meal. Is this meal a special event where you’d like more freedom and flexibility, or is it meeting a sustenance need where you might want to make more conscious decisions? Use these intentions to determine how you'll navigate this particular eating out experience.
Menu Planning
In some cases, it can be beneficial to look at the menu ahead of time, especially if you’re working towards a specific goal and tracking your hand portions or trying to make better decisions overall. If you prefer to order based on what you’re feeling in the moment, plan ahead using some general rules of thumb. When dining out, assume your meal will be higher in carbohydrates and fats and lower in protein and vegetables. Adjust your intake accordingly throughout the day.
Avoid Fasting
Another part of planning accordingly is ensuring you are well-fed leading up to the meal. Oftentimes, people fast in preparation for eating out, which can lead to overeating. Ideally, eat every 3-4 hours. If your outing falls outside that window, have a small snack to ensure you’re not starving when you sit down to eat.
Saving Room for Dessert
Plan ahead for dessert if you intend to have some. Save room by stopping before 80% fullness at the end of a meal. If you’re tracking your portions, account for dessert within your portions ahead of time.
The All-or-Nothing Mindset
When dining out, avoid the all-or-nothing mindset. Every dining experience doesn’t need to be a free-for-all. Eating out exists on a spectrum, just like any other eating experience. There are times for balance, indulgence, and everything in between. Ask yourself, “How can I make this just a little better?” This mantra helps you find small ways to improve your meals based on available choices.
Avoiding Binge Eating
Restricting certain foods at home often leads to binging on them when dining out. Incorporate foods you love into your regular meals to eliminate the cheat day mentality. The all-or-nothing mindset can also trigger the finish-your-plate mentality, making you feel like you must finish everything on your plate even if you’re full. Remember, you can always take leftovers home or add to them to balance your plate better later.
Specific Social Situations
Sharing Food
In social situations where sharing food is common, be your own advocate. Speak up for dishes you want to include in the group order, and if trying to meet specific nutrient needs, request vegetable or protein dishes. Plate your food in portions you intend to eat and start with smaller portions, going back for more if still hungry.
Situations With Less Control
In situations where you have less control over the food served, such as birthday parties or corporate outings, plan your day and eating accordingly. Create balance on your plate to the best of your ability, incorporating a protein, carbohydrate, fat, and vegetable based on what’s available. Again, eat slowly, mindfully, and stop at fullness.
Conclusion
The truth is, eating out should be done in moderation but is often overdone. If you have specific health goals, cooking more meals at home will be more effective. You have more control over the ingredients and are more aware of what you are eating. Plan and prepare food regularly to support your health and goals. Even if you travel often or eat out frequently, be mindful of your choices to align with your goals.
Today's discussion about navigating dining out while pursuing your health and fitness goals is crucial for anyone looking to strike a balance between enjoyment and mindful eating. Making informed choices and planning ahead can significantly impact how you manage your health while eating out.
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