Tips for Eating Out
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 cut back on 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.
Share
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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Sherri McMillan
Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at nwpersonaltraining.com.