If you’re among the millions of Americans looking to lose pounds by 2024, you might worry that your taste buds and/or social life will suffer, but the good news is that you don’t have to stop yourself from eating out in restaurants.
Still, ordering while on a diet can pose a challenge, as restaurants often cook with an excessive amount of salt, oil, and sugar (not to mention offering super-sized portions). It is possible to dine healthily and still enjoy it.
“Believe it or not, you can eat out if you’re trying to lose a few pounds,” says Dr. Joan Salge Blake, nutrition professor at Boston University, author of “Nutrition & You” and host of the nutrition podcast “Spot On.” !” told Fox News Digital.
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To do this in a healthy way, “you just have to know how to outsmart the tasty restaurant menu you’re being served,” she said.
And it’s not just about what we eat when we eat out, but how often you do it, says Colleen Kiley, a registered dietitian and owner of Colleen Kiley Nutrition in Annapolis, Maryland.
According to experts, it is still possible to eat out while being aware of your healthy diet. (iStock)
“The choices made away from home tend to be higher in fat, calories and salt than eating at home,” Kiley said.
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Menus, too, can be a minefield when figuring out healthy meals at restaurants, let alone knowing how to find ones that are nutrient-rich, or at least better than, say, a double cheeseburger with bacon and 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 tricky to stick to a diet when eating out if you don’t know what to look for on the menu,” says Shelley Balls, a registered dietitian nutritionist with Fueling Your Lifestyle LLC, in Smoot ,Wyoming.
The good news: “With changes in the foods offered at restaurants today, it is becoming easier for individuals to find healthy options that fit their nutritional goals while still enjoying dining 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 shared their best techniques for ordering a meal at a restaurant while determined to eat healthy.
With the positive changes happening in restaurants these days, it’s easier to find healthy menu options that fit your nutritional goals — but if not, there are a few smart tactics you can use. (iStock)
Swap the fries for a portion of vegetables
Balls recommends opting for a side of vegetables instead of fries to save calories and boost nutrient intake.
“French fries are packed with solid fats and sodium, making them an occasional option, while vegetables are packed with vitamins, minerals, antioxidants, dietary fiber and low in calories,” she said, noting that these qualities in vegetables can help you get a follow a healthy diet to see the changes you are looking for.
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Go lean with protein
Fried chicken is something you want to avoid when enjoying a snack and a night out on the town. (iStock)
Sorry, fried chicken and fish and chips lovers.
“Choose fish, chicken breast, beans and other lean meats that don’t contain as much solid fat, which can increase calorie intake,” says Balls.
“Protein promotes satiety and can help you feel fuller for longer on fewer calories, which can help promote a healthy and balanced diet.”
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Plus, something like a bean burger can be surprisingly flavorful and a nice bowl to fill with other healthy additions like sliced avocados and tomatoes.
There are many sugar-sweetened drinks that contain added sugars, which can get in the way of your nutrition plan. Choose water and/or keep everything in moderation. (iStock)
Think again about your drink
Balls said you should embrace this ethos when dining out because drinks can quickly add calories depending on what you order.
“Sugar-sweetened drinks like soda, sweetened tea, juices, sports drinks, etc. contain a lot of added sugars that can prevent you from losing that extra weight,” she said.
Alcohol is even worse: “Alcohol contains seven calories per gram, while carbohydrates and protein contain only 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 because it has “no calories and no cost, and it will help you reach your nutrition goals.”
Salge Blake said there’s a smart strategy you can use if you don’t want to skip the drinks on a festive night out: “Skip the alcohol until you place your order.”
She said alcohol is one of the few substances that is absorbed directly from your stomach as well as from the small intestine.
Skipping alcohol isn’t a bad idea. Experts recommend waiting until you order your meal before deciding to have a cocktail. (iStock)
“If your dinner reservation is at 7 p.m. and your last meal is at noon, your stomach will be empty so you will immediately feel the intoxicating effects of alcohol,” says Salge Blake.
“The worst thing you can do is peruse the menu while sipping a glass of Cabernet (or any alcoholic drink).”
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As Salge Blake noted, if you drink alcohol before the food arrives, everything on the menu will be calling your name while your willpower wanes.
Eat out for lunch instead of dinner
Instead of eating out in the evening, try making a reservation for lunch, as lunch portions at restaurants are typically smaller than dinner portions. (iStock)
A brilliant idea that will help you save calories without you even trying.
“By turning your restaurant meal into a lunch treat instead of dinner, you can help both your waistline and your wallet,” says Salge Blake.
She said lunch meals are typically smaller in portions than dinner portions and may be in line with your calorie reduction goals.
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“Because you’re both less hungry and tired earlier in the day, you’re more likely to stick to your weight-loss and willpower goals at lunchtime,” she said.
Order dressing and sauces on the side
If you want to enjoy a refreshing salad, ask your waiter or waitress to serve the dressing on the side so you can control how much you use. (iStock)
“Always ask for dressing 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 a vegetable soup as a starter
Salge Blake recommends ordering vegetable soup as a starter because it can replace high-calorie, fried appetizers for fewer calories and more nutrition.
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“High-volume, low-calorie foods, like a vegetable soup, will also fill you up before you feel exhausted because it increases satiety,” she said, pointing to research from the journal Appetite showing that eating a vegetable soup before a meal can help you reduce calories in that meal by about 20%.
Ask for vegetables with a dip
“If you order a dip appetizer, always ask for chopped vegetables,” Kiley advised, sharing that this will increase your fiber, water content and vitamin intake.
Moreover, you sometimes like the taste of celery sticks or carrots better with your guacamole or artichoke dip than overly salty tortilla chips.
Visualize portion sizes
As a rule of thumb when eating out, Kiley shared that you should try to visualize portion sizes when you eat your food.
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“Make half of the plate vegetables, even if you have to order a salad or extra hot vegetables,” she said.
Nutrition professionals reveal their top nine tips to promote nutrition goals that you can maintain even when you’re eating out. (iStock)
‘Hold the starch in one fist and egg white the size of your hand. Take the rest of the meal home,” Kiley said.
Order steamed lobster
“A one-pound steamed lobster in the shell is a great appetizer because not only is it low in unhealthy saturated fat, but it also yields only about three to four ounces of meat—a perfect serving of protein,” says Salge Blake. .
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Ordering a lobster “will also slow down your eating speed because you have to work on cracking the shell to get your edible dinner,” she said, suggesting that people order extra fresh lemon on the side instead of fatty and high-calorie butter.
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