by If you’re among the millions of Americans looking to shed pounds in 2024, you may be worried that your social life and/or palate will suffer, but the good news is that you don’t have to. eating out at restaurants.
Still, ordering while on a diet can present challenges, as restaurants often cook with excess salt, oil and sugar (not to mention offering excellent portions). However, it is possible to eat healthily and still enjoy it.
“Believe it or not, you can eat out when you’re trying to lose a few pounds,” Dr. Joan Salge Blake, professor of nutrition at Boston University, author of “Nutrition & You” and host of the nutrition podcast “Spot On. ! ” said Fox News Digital.
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To do so healthily, “you just need to know how to overcome the delicious menu served to you,” she said.
And it’s not just what we eat when we eat out, but how often you do so, said Colleen Kiley, a registered dietitian and owner of Colleen Kiley Nutrition in Annapolis, Maryland.
It is still possible to enjoy eating out and be aware of your healthy diet, according to experts. (iStock)
“Choices made outside of home tend to be higher in fat, calories and salt compared to eating at home,” Kiley said.
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Menus can also be a minefield when trying to pick healthy meals in restaurants, not to mention how to find the ones that are nutrient dense, or at least better, a double cheeseburger with bacon and a side onion rings. .
You need to be extra careful about what you eat when you go out; food tends to be high in fat and calories. (iStock)
“It can be a little difficult to stick to a diet when you’re eating out if you don’t know what to look for on the menu,” Shelley Balls, registered dietitian nutritionist with Fueling Your Lifestyle LLC, told Smoot , Wyoming.
The good news: “With changes in the amount of foods offered in restaurants these days, it’s easier for individuals to find healthy options that fit their nutritional goals, while still being able to enjoy eating out. ”
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Plus, with some strategic planning, it’s possible to eat out without breaking the calorie bank.
Balls and other dietitians share their favorite techniques for ordering a meal out while committing to a healthy eating plan.
With the positive changes happening in restaurants today, it’s easier to find healthy menu options that match your nutritional goals—but if not, there are some smart tactics you can use. (iStock)
Swap french fries for a side of veggies
Balls recommends choosing a side of veggies instead of french fries to save calories and increase nutrient intake.
“French fries are loaded with solid fats, and sodium making them a one-time choice, but veggies are loaded with vitamins, minerals, antioxidants, dietary fiber and low in calories,” she said, noting that these qualities exist. in vegetables help you stick to a healthy diet to see the changes you want.
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Go lean with protein
Fried chicken is something you’ll want to avoid when enjoying a bite to eat and a night out on the town. (iStock)
Sorry, fried chicken and fish and chip aficionados.
“Choose fish, chicken breast, beans, and other lean meats that are low in solid fats, which can increase calorie intake,” Balls said.
“Protein promotes satiety and can help you feel full for longer on fewer calories, which will help promote a healthy and balanced diet.”
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Plus, something like a bean burger can be packed with flavor and a nice vessel to load up with other healthy additions like sliced avocados and tomatoes.
There are many sugar-sweetened drinks that contain added sugars, which can interfere with your nutrition plan. Refuse water, and/or keep everything in moderation. (iStock)
Rethink your drink
Balls said you should embrace this ethos when eating out, as drinks can add up to calories quickly depending on how much you order.
“There are a lot of added sugars in sugar-sweetened beverages like sodas, sweetened tea, juices, sports drinks, etc. that can prevent you from losing that extra weight,” she said.
Alcohol is even worse: “Alcohol has seven calories per gram but carbohydrates and protein only have four calories per gram, so be careful if you choose to have a drink,” she continued.
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She said the best option is to choose water, since it has “no calories, no cost, and will help you reach your nutritional goals.”
Salge Blake said there’s a smart strategy you can use if you don’t want to skip the booze during a festive night out: “Skip the alcohol until you order.”
She said alcohol is one of the few substances that is absorbed directly into your stomach and small intestine.
Skipping alcohol is not a bad idea. Experts recommend waiting until you order your meal before deciding to sip on a cocktail. (iStock)
“If your dinner reservation is at 7:00 pm and your last meal was at noon, your stomach is going to be empty, so you will feel the inebriating effects of the alcohol immediately,” said Salge Blake.
“The worst thing you can do is look at the menu while sipping a glass of Cabernet (or any alcoholic drink, for that matter).”
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As Salge Blake pointed out, when you’re already drinking alcohol before dinner arrives, everything on the menu will call out to you, as your willpower wanes.
Eat out for lunch instead of dinner
Instead of eating out at night, try to make a lunchtime reservation as lunch portions are usually smaller than dinner portions in restaurants. (iStock)
A great idea that helps you save calories without even trying, practically.
“Your waistline and wallet can help make your lunchtime meal a restaurant meal rather than a dinner,” said Salge Blake.
She said that lunchtime meal options are typically smaller in portions than dinners and may be in line with your calorie-reduction goals.
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“Because you are both less hungry and tired earlier in the day, you will have a better chance of sticking to your weight loss goals and willpower at noon,” she said.
Order dressings and sauces on the side
If you want to enjoy a refreshing salad, ask your waiter or waitress to serve your dressing on the side so you can control how much you use. (iStock)
“Always ask for dressings or sauces on the side,” Kiley said.
“This gives you control over the extra calories, salt and sugar added to your meal,” she continued.
Order veggie soup as your first course
Salge Blake recommends ordering vegetable soup as your first course, as it can replace high-calorie, fried appetizers with fewer calories and more nutrition.
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“High-volume, low-calorie foods like veggie soup will also fill you up before it makes you feel full because it will increase satiety,” she said, citing research from the journal Appetite, which suggests that eating soup veggie before a meal can help you reduce the calories at that meal by around 20%.
Ask for veggies to dip
“When ordering a dip appetizer, always ask for a cut up vegetable to go with it,” Kiley said, sharing that this will increase your fiber, water content and vitamin intake.
Plus, you may sometimes like the flavor of celery sticks or carrots with your guacamole or artichokes more than overly grainy tortilla chips.
Check portion sizes
As a general rule of thumb when eating out, Kiley said you should try to visualize portion sizes as you eat your food.
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“Do half the vegetables plate, even if you order a side salad or extra hot vegetables,” she said.
Nutritionists are revealing their top nine tips to help you achieve nutritional goals that can be maintained even when you go out to eat. (iStock)
“Keep the starch to one fistful and protein the size of your hand. Take the rest of the meal home,” said Kiley.
Order steamed lobster
“A one-pound steamed lobster in the shell is a great entrée because not only is it low in unhealthy saturated fat, but it will only provide about three to four ounces of meat—a perfect portion of protein,” said Salge Blake. . .
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When ordering lobster “it also slows down your eating pace because you have to work at cracking the shell to get your dinner edible,” she said, recommending individuals order extra fresh lemon on the side rather than fat and caloric drawn butter.
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