Are you worried that dining out might ruin your diet? Almost 75 percent of Americans eat at a restaurant once per week or more. I know what your thinking, restaurant menus are loaded with calories, often over 1,500 per meal and the portion sizes don’t help us either. How could you possibly stick to your diet? Don’t let the fear of calorie intake stop you from grabbing a bite with your friends once in a while. There are ways to avoid the overconsumption of calories when dining out. Here are five tips to keep in mind next time you go to a restaurant to stay slim!
1. Don’t let a salad fool you
Many salads at restaurants are swimming with calories. Order a salad that is filled with veggies rather than bacon bits, cheese and crutons. Most importantly ask for the dressing on the side! While salad dressing alone is responsible for half of the salad’s calories, many restaurants top them with 4 tablespoons when the serving size should be 2 tablespoons.
2. “Light” doesn’t always mean light
The labels that read “light” and “low-calorie” on a menu are not always true and does not necessarily mean it is beneficial to your health. A meal may be labeled “healthy” because it is low in carbs but could be high in saturated fat. Here’s how you can determine what is healthy yourself. Look for a combination of lean protein (chicken, fish), complex carbs (brown rice) and monosaturated fat (olive oil).
3. Stick to one drink
While “wine and dine” go hand in hand, studies show that women who have more than one alcoholic beverage per day consume 30 percent more calories than those who did not. At a restaurant, stick to one glass of wine with dinner. That goes for soda products and other sweetened drinks as well. By the end of your meal you realize you had three refills on your Pepsi, that’s nearly 450 calories! Next time you are asked for a refill, sip on water with lemon for some extra flavor.
4. Call Ahead
Watching everyone around you eating their meals and smelling the delicious food while your waiting to be seated is sure to trigger your hunger. Make a reservation to avoid the ravenous feeling you might get while waiting.
5. Have half now and half to-go!
While large portion sizes at restaurants are no surprise, sometimes we feel the need to finish every bite on our plate or at least eat until we feel uncomfortably full. When ordering your meal, ask the waiter or waitress for half of your meal now and the other half in a “to-go box.” That way you are only taking in half of the serving size and better yet, you have a meal for later!