Tips for Sustaining Your Healthy Lifestyle While Dining Out
You’ve committed to eating healthily—stocked up on nutritious foods, planned your meals meticulously, and resisted the temptation of chocolate biscuits. Then comes dinner out, and in one evening, you consume enough calories to last two days. The outcome? Feelings of bloating and guilt.
Sarah Keogh, a dietitian from Eat Well, explains that the average three-course restaurant meal typically packs in 1,800 to 2,000 calories. This can skyrocket to 3,000 calories with the addition of a bottle of wine.
“However, calorie content varies depending on where and what you eat,” she notes. “Just because you’re dining out doesn’t mean you have to abandon your healthy eating plan completely. With some smart choices, you can still enjoy your meal without overindulging.”
Plan your meal online:
Most restaurants have the menu on their website. By checking it in advance you can plan your meal, which means you’re less likely to make the wrong food choices when it comes to dining out.
Don’t eat three courses:
“Reduce your calorie intake by choosing only two courses instead of three – either a starter and a main, or a main and a dessert,” advises Sarah. Alternatively, skip the main course and go for two starters instead. This approach can save you between 200 and 400 calories.
As a customer, be clear about what you want:
Skip the fries:
Get salad dressing on the side:
Ordering a Caesar salad might seem healthy, but it can pack nearly 1,000 calories due to the creamy dressing and croutons. Ask for the dressing on the side, as many, especially creamy ones, are loaded with calories.
Drink water, not extra food:
We often mistake thirst for hunger. Drinking water throughout your meal can help you eat less and feel full faster.
Skip that extra glass of wine:
Liquids have calories too. A light white wine has about 140 calories per six-ounce glass, while a light red ranges from 135 to 165 calories. Higher-alcohol reds like Pinot Noir or Syrah can have up to 200 calories per glass. To stick to your healthy eating plan, limit your alcohol consumption.
Listen to your body – stop eating when you’re full:
“People often think they need to finish their food because they’ve paid for it,” says Sarah. “But this mindset is counterproductive when trying to eat healthily. It’s important to stop eating when you’re full. You don’t have to clear your plate.”