Applying Nutrition: Dining Out, Without Freaking Out

Who created the rule that dining out for any occasion had to derail healthy habits and progress?  

When healthy eating is a priority, the joy of spending time with loved ones can be quickly overshadowed by the anxiety of navigating a table filled with tempting choices.  Centered around food; celebrations, social events, and even work functions, make healthy eating feel like a constant battle.  Just the thought of an upcoming birthday used to cause EXTREME anxiety for me!

My goal in writing this article? To show that with effort, planning, and a bit more knowledge, dining out without totally freaking out is not only possible, it’s much more enjoyable!

Plan for Success

As with most things in life, knowledge is power.  The more we know in advance, the more control we have over our choices.  I’ve seen with myself and numerous clients, leaving things up to chance or relying on fleeting emotions in the moment is a recipe for setbacks  Instead, let’s focus on what IS in our control and create a plan for success:

• Choose Your Spot Wisely:  Research ahead of time.  Try to find restaurants that use fresh ingredients, smaller portions, and are known for having a wider variety of healthy options.

• Pre-Scope the Menu:  Most restaurants post their menu online.  Check this before you go, it will take off some of the pressure of ordering and helps you avoid impulsive, less healthy choices in the moment. 

• Don't Show Up Hungry:  Obviously if you show up hungry this is more chance for impulsive choices.  I have my clients drink a small protein shake while getting ready, this ensures their belly isn’t empty and helps with nutrient absorption of a carb heavier meal.

• Focus On Conversation:  This is something we should do regardless of health, make enjoyment about the company, not just the food.

By doing a little bit of research and planning before going out, we leave less “up to chance” and more in our control, eliminating a ton of anxiety and giving us a better chance to  stay on track.  Now, let’s put that knowledge to work at the table itself.  Next, we will go over some smart ordering strategies  to help you navigate the menu and avoid potential pitfalls.

Smart Ordering Strategies

We’ve chosen our spot (wisely), we’ve scoped out the menu, now it’s time to address the issues at the table 😉.  

With everyone else ordering, breads and appetizers arriving, the peer pressure to “just have one piece”, it can be easy to lose sight of our goals.  Again, let’s focus on a few simple strategies that we CAN control to stay focused:  

• Avoid the Bread/Chips: Politely decline by saying “Thanks, but I'm going to save room for my entree”. 

  • If it is set on the table for the group, just ask it to be passed down and out of your reach.

• Be Smart With Sauce: Sau are loaded with hidden calories, fats and sugars.  Ask for them on the side so you control the amount used.

  • Consider lighter options like a squeeze of lemon or a vinegar-based vinaigrette.

• Protein + Produce: Focus your meal around lean proteins like grilled chicken or fish, beans work too.

  • Fill up on vegetables – steamed, roasted, or salads are great options.

• Swap It Out:  Ask for sides of steamed vegetables instead of fries or rice.

  • Choose grilled or baked options instead of fried.

• Portion Control:  Ask for a to-go box right away.  There’s no shame in splitting your meal in half before you start, you’ll have a reasonable portion now and some for leftovers!

• Hold The Oil: Most restaurants cook with oils or fattening butters.  Ask them to hold the oil on your grilled meat and vegetables to save yourself a good bit of calories from fat!

By implementing these strategies, you’ve built a strong foundation for navigating any restaurant menu.  However, the battle isn’t over yet, let's take a closer look at those sneaky extras that have the potential to sabotage your efforts!  

Sneaky Extra’s

You’ve made mindful choices and navigated the menu like a pro, but to truly MASTER dining out without the freakout, we need to expose some hidden saboteurs - drinks and dessert.  These two sneaky extra’s can be hidden calorie traps, let’s learn how to handle these with more confidence:  

• Beware of Beverages: Sweet tea, soda, and cocktails can have hundreds of calories and are usually packed with sugar.  

  • Water is always the best choice, but if you want some variety, try unsweetened tea, sparkling water with a splash of fruit juice, or black coffee.

  • For cocktails, make it a special occasion treat and stick to one. Opt for options like a vodka soda with lime instead of sugary mixers.

• Dessert Dilemma: It's easy to forget how calorie-dense desserts can be, often loaded with excessive sugar, fat, and refined carbs.  So, remember, it's okay to skip dessert! Enjoy the company and conversation instead.

  • If you can't resist, practice moderation. Split a dessert with a friend or family member.

  • Look for lighter options like fresh fruit with a small dollop of whipped cream.  Coffee works here too!

Dining out should be enjoyable, and a healthy mindset is key for long-term success. Let's shift our focus from the food itself to the bigger picture: balancing personal enjoyment with goals and how to prevent a single meal from dictating your progress.

Beyond the Meal

The restaurant is just the setting and the menu is just one piece of the puzzle when it comes to enjoying dining out experiences..  True joy comes from the company and conversation we are surrounded by.  Let's talk about ways to embrace the social side of meals, find balance, and prevent setbacks so you can feel good about your choices long after you leave the restaurant.

• Don't Let One Meal Derail You:  We all have those moments where we overindulge ✋ or make less-than-ideal choices.  Remember, one meal doesn't define your progress!  Don't let it spiral into a guilt trip.  Simply get back on track with your next meal or snack and keep moving forward.

• Mindful Enjoyment:  Make the most of the experience! Put down your phone, savor each bite, and truly engage in the conversation. Slowing down helps you feel more satisfied, naturally preventing overeating, and makes the meal more enjoyable overall.

• Balance is Key:  Dining out with friends and family is part of a fulfilling and healthy life.  Occasional treats are perfectly fine – the key is moderation and making mindful choices the majority of the time. Allow yourself to enjoy those special moments without guilt!

WRAPPING UP

Now, with even more nutritional knowledge and tools, you can start to shed the pre-meal anxiety and post-meal guilt, making the entire dining experience more enjoyable - from anticipation to satisfaction.  Dining out doesn’t have to mean sabotaging your hard work, it’s an opportunity to make healthy choices and savor special moments with loved ones.  Let’s rewrite that unwritten rule together.

Dining out shouldn't derail your healthy eating. Master the basics of smart nutrition with my previous articles on food labels and grocery shopping. Feeling overwhelmed? I'm here to help you reach your goals – contact me for a personalized plan.

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