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Eating out can be an enjoyable experience, but it can also present challenges when trying to maintain a balanced and healthy diet. The good news is that you have control over your choices! Use these tips for eating out, and you can make healthier decisions and enjoy your meal.

Tips for Eating Out – Stay on Track:

Order Water Immediately

Start with water instead of sugary drinks or alcohol to stay hydrated and avoid extra calories.

Request Dressings and Sauces on the Side

This allows you to control how much you use, reducing unnecessary calories.

Choose Lean Cooking Methods

Ask for your meat to be broiled, grilled, or baked.

Substitute a Salad Over Fries

Swapping out fries for a side salad or veggies provides extra nutrients and fiber.

Select Tomato-Based Sauces

Choose tomato or broth-based sauces over creamy ones for pasta dishes to lower the caloric content.

Limit Bread Basket Consumption

Take just one piece of bread, then ask for the basket to be removed to prevent mindless snacking.

Choose Broth-Based Soups

Opt for tomato or broth-based soups instead of creamy options to reduce calories.

Customize Your Burger

Hold the mayo-based sauces and instead use ketchup, mustard, relish, tomato, and lettuce.

Opt for Fresh Fruit Desserts

If you’re craving something sweet, fresh fruit is a naturally healthy choice or share a more indulgent desert amongst your group instead so you can still enjoy what you’re craving.

Order Small

Don’t order super-size meals; opt for lunch vs dinner, and try regular or kiddie portions instead.

Split the entrée with a friend or ask the server to split your meal in half with the rest to go home and enjoy for leftovers tomorrow.

Eat Slowly

The brain needs 20 minutes to receive the signal that you’re full.

After food is placed in front of you, wait 5 minutes before you eat
Place small mouthfuls of food on your fork/spoon
Completely swallow food before you add more food to fork/spoon
Put down utensils in between bites
Use smaller utensils
Consciously take time to taste, chew and savor food
Stretch out meals, making them last 30 minutes. Take a five-minute break about 10 minutes into your meal
Take sips of water or other non-caloric beverages between bites

Don’t Hesitate to Ask for Substitutions

Most restaurants are used to and happy to accommodate healthy swaps, so don’t hesitate to request modifications.

Yours in health & fitness,
Sherri McMillan

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