Choosing to Reset

Eating out is so hard when I’m trying to eat healthy. Portions are huge in many restaurants and often added sugar and other high calorie ingredients. We enjoy eating out, particularly when we go with friends. I will be eating out twice this week with friends so I get to practice making good choices. I am certainly not perfect but I am way better than I was in August last year.

Here is what I’m working on while eating out.

• Plan Ahead: I check out the restaurant’s menu online beforehand to identify healthier options. It’s easier for me to make good decisions if I already know going in what I’m going to order in advance. Perusing the menu is dangerous for me.

• Choose Wisely: I look for dishes with lean proteins, plenty of vegetables, and whole grains. Chili’s has this as an example of things I try to choose.

• Watch Portions: Restaurant portions are usually way oversized, so I either share an entree or, what I’d do most of the time is I end up packing half for later. My trick is to ask the meal to be divided before it arrives and have half in a to go box. Most places will do that with no problem. Only one time did I have a problem. They said there would be a five dollar charge to split the meal. I had them bring it to me and asked for a to go container.

• Customize the Order: I don’t hesitate to ask for substitutions or adjustments to make my meal healthier, like steamed instead of fried, or dressing on the side. I always ask for dressing on the side.
• Be Mindful of Extras: I skip calorie-laden extras like bread baskets and creamy sauces. I order my sweet potato dry at Texas Roadhouse with butter on the side, a garden salad with oil and vinegar dressing on the side, and a six ounce steak. If the restaurant serves bread , bread sticks, tortilla chips before the meal I try to be prepared for the temptation. I have been known to bring baby carrots in a ziplock bag.
• Stay Hydrated: I drink water throughout your meal to stay hydrated and avoid overeating. I choose water with lemon or unsweetened tea.
• Control Temptations: Limit alcohol consumption and resist the urge to indulge in high-calorie appetizers and desserts. No appetizers or desserts for me.
• Slow Down: I was a teacher a long time and used to getting 20 minutes tops to go to the restroom , eat, clean up after myself, and pick up my kids. I learned to be a fast eater! I am working on slowing down and enjoying each bite. Eating slowly allows my stomach time to communicate with my brain that I’m getting full. The bonus is I get to enjoy conversation with those at the table.
• Listen to Your Body: I am working to stop eating when I’m satisfied, even if there’s food left on my plate. That is really difficult if it tastes good!
• Don’t Stress: If healthy options are limited, I do the best I can and focus on enjoying the company I am with.

I hope this helps and I certainly would welcome hearing what you do to make better choices eating out.

I love hearing from you,

Karen