Restaurants are open! How wonderful to once again sit at a table, enjoy a delicious meal, and take in the wonderful ambiance. But even before COVID, many of us already saw restaurant eating as d-a-n-g-e-r-o-u-s. Dining in a restaurant can be a license to overeat, stress about what to order, or to obsess or feel guilty about food choices. For those who eat in restaurants more than once a week due to busy schedules or work travel, dining out can have a profound impact on our health.
Here are some tips to minimize the risks of restaurant eating, besides the obvious ones like wearing your mask, socially distancing or asking to be seated outside:
Avoid going out to eat when you’re overly hungry. This is similar to the adage: “Never shop when you’re hungry.” Showing up at a restaurant when you’re starving can be a huge invitation to overeat. If you skipped lunch, or are just super hungry, eat a small snack before leaving. A carton of yogurt or a small handful of nuts can do wonders to prevent lack of control when dining out. Showing up not starving helps you to make more deliberate menu selections, and even turn down the bread bowl.
Overeating won’t solve world hunger. Some of my clients have a tough time not cleaning their plates, usually due to messages and rules from their childhoods. “There are starving kids in China, or India, or fill in the blank!” This can leave a lasting imprint, and as adults we can feel guilty wasting food or not finishing our meal. Others feel the need to finish their food due to a diet mentality. But if your diet never starts tomorrow, then there’s no need to overeat today. It’s OK to stop eating when you feel satisfied. (If you’re not sure when you’re satisfied, imagine your stomach as a sandwich sized Ziploc bag that’s two-thirds full.) Instead of mistreating your body by overeating, ask for your leftovers to be bagged up and eat them as a meal the next day, or perhaps give them to a homeless person in need.
Most restaurants serve large portions, especially in America. Many customers have come to expect large portions when they shell out their hard- earned bucks, so there’s even a lot of pressure for restaurants to provide big portions to achieve rave reviews and customer loyalty. Ask the restaurant if they have a “Light Menu.” Any restaurant chain with more than 20 restaurants is required by law to list the calories per meal.
Treat frequent restaurant dining like eating at home. Once a week restaurant dining means you can splurge, but more often than this requires some discipline. What would a healthy balanced meal at home look like, and how can you achieve this, despite ordering off a restaurant menu? Keep in mind the “Plate Method”: one-quarter of your plate is animal or plant-based protein, one-quarter carbs and one-half non starchy vegetables such as broccoli, spinach, etc. Sometimes this requires creativity at a restaurant. Perhaps you’ll need to order a side of vegetables to go with your meal or ask if they can make a menu substitution. Your health is worth it, especially if restaurant eating is a common occurrence for you.
If you only dine out occasionally, then go ahead and treat yourself. Order dessert if you want. Indulge to your hearts content. But if you’re eating in restaurants more than once per week, these tips will help you maintain your health while enjoying dining out once again. If you’re watching your weight, suffer from food allergies or diabetes, or are just trying to eat more healthfully, restaurant eating can prove to be challenging. Hopefully, utilizing these tips will allow you to experience the pleasure of going out to eat– without the stress.
Bon Appetit!
Sheri Weitz, RDN, CDE is a Registered Dietitian with a private practice in Westchester, and she provides clinical nutrition services for Manchester Medical. Sheri also teaches Zumba classes… her “happy pill.” To find out more about her services or for a free consultation, go to www.MovetoWellness.net.
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