Staying On Your Diet While Eating Out

Staying On Your Diet While Eating Out

My personal training clients are always asking me what they should order when they go out to eat.  Dining out is one of Americans favorite past times.   According to the National Restaurant Association, Americans dine out on an average of four times per week.  If you are not careful, eating out can ruin your diet and sabotage your fitness goals.  Fortunately, you don’t need to avoid social gatherings if you know how to choose foods while eating out. The following strategies can help you make the best choices that will help you stay on your diet and meet your nutritional goals.

• Choose foods that are prepared in a healthy way.  Stay away from foods that are pan fried or deep fried.  Instead, choose meats and entrees that are baked, grilled, steamed, poached or broiled.  Also, look for lean cuts of meat, such as skinless chicken, turkey or fish.
• Look at the menu before you go.  Most restaurants have their menus online with nutritional information on their dishes.  Taking the time to look over the menu before you arrive at the restaurant will help you choose the best dishes that meet your diet goals.
• Ask for what you want.  Ask your server how a dish is prepared and request that foods not be cooked in butter or excess oils.  You can also ask for substitutions that are healthy alternatives such as vegetables instead of fries.
• Beware of drinking your calories.  Alcohol and sugary drinks such as soda and juice are high in sugar and calories.  Instead, choose water, tea or low calorie/diet drinks.
• Don’t snack before your meal arrives.  Often restaurants serve bread, chips or crackers before your meal.  If you must eat something before your meal arrives, order a simple salad avoiding creamy dressing, candied nuts, and high fat meats and cheeses.
• Know serving sizes.   Most restaurant servings are enough for two to three meals.  Ask the waiter to box up half your meal before you start so you’re not tempted to eat more than you should.

For more information on dining out, health, fitness, or if you’ve been thinking about hiring a personal trainer, contact us.