by Ordering at a restaurant while trying to stick to a diet can be a challenging task. With so many delicious and tempting options on the menu, it’s easy to give in to temptation and order something that isn’t in line with your dietary goals. However, with a little knowledge and some strategic decision-making, it is possible to enjoy a meal out while still staying on track with your diet. To help you navigate the menu and make healthier choices, we’ve gathered some advice from nutrition experts on the secrets to ordering at a restaurant while dieting.
1. Plan ahead.
Before heading to a restaurant, it’s a good idea to do some research and look at the menu online. This way, you can scope out the healthier options in advance and avoid feeling overwhelmed or rushed when it’s time to make a decision at the table. “Take a look at the menu ahead of time and identify dishes that are rich in vegetables, lean proteins, and whole grains,” suggests nutritionist and dietitian, Lisa Jones. “This can help you narrow down your choices and make a more informed decision when it comes time to place your order.”
2. Be mindful of portion sizes.
Restaurant portions are often much larger than what you would serve yourself at home, which can make it easy to overeat without even realizing it. “Many restaurants serve portion sizes that are two to three times larger than what you need,” says registered dietitian, Sarah Smith. “To avoid overeating, aim to order a smaller portion or plan to eat only half of your meal and take the rest home for later.”
3. Pay attention to how your food is prepared.
The way in which a dish is prepared can have a big impact on its nutritional content. “Steer clear of items that are fried, breaded, or smothered in rich sauces,” advises Jones. “Instead, opt for dishes that are grilled, steamed, or roasted, as these cooking methods typically use less added fat and result in a lower calorie dish.”
4. Choose filling, nutrient-dense options.
When it comes to ordering at a restaurant, it’s important to prioritize foods that are both filling and nutrient-dense. “Look for dishes that are rich in fiber, protein, and healthy fats, as these nutrients can help keep you full and satisfied,” says Smith. “For example, a salad with grilled chicken, nuts, and avocado or a vegetable stir-fry with tofu are both great options that provide a good balance of nutrients.”
5. Limit added sugars and empty calories.
Many restaurant dishes are loaded with hidden sugars and empty calories, which can quickly derail your dieting efforts. “Be wary of items that are overly sweet or contain a lot of added sugars, such as sugary cocktails, desserts, or sweetened sauces,” cautions Jones. “Opt for water, unsweetened tea, or a glass of wine instead, and choose dishes that are naturally lower in sugar, such as grilled fish or a colorful salad.”
6. Be assertive when ordering.
It’s important to remember that you are the customer, and it’s okay to make special requests when it comes to your meal. “Don’t be afraid to ask for modifications to a dish, such as dressing on the side, steamed instead of sautéed vegetables, or a lean protein option,” suggests Smith. “Most restaurants are happy to accommodate dietary preferences and restrictions, so don’t be shy about speaking up and asking for what you need.”
7. Practice mindful eating.
Once your meal arrives, it’s important to slow down and pay attention to your hunger and fullness cues. “Eating mindfully can help prevent overeating and allow you to truly savor and enjoy your meal,” says Jones. “Take your time, chew your food slowly, and put your fork down between bites. This can help you become more in tune with your body’s signals and recognize when you’re satisfied.”
8. Don’t be too hard on yourself.
Finally, it’s important to remember that one meal at a restaurant doesn’t have to derail your entire diet. “If you splurge a little and indulge in something decadent, that’s okay,” reassures Smith. “It’s all about balance and moderation, so don’t beat yourself up over a treat every now and then. Just get back on track with your healthy eating habits at the next meal.”
In conclusion, ordering at a restaurant while dieting doesn’t have to be a daunting or stressful experience. With a little planning, knowledge, and confidence, you can make smarter choices when it comes to your meal and enjoy a satisfying and nutritious dining experience. By taking the advice of nutrition experts and being mindful of your choices, you can stay on track with your diet and still indulge in a delicious restaurant meal. So next time you’re dining out, keep these secrets in mind and feel empowered to make healthier choices that align with your dietary goals.
