Diet Information Guide

Did you know that you could still enjoy your favorite restaurants and continue to lose weight, if you would just practice a few easy dining out tips? American restaurants bring in over 500 billion dollars in sales each year, according to the National Restaurant Association. Imagine how that figure would increase if international sales were added. Is it any wonder that people rarely cook at home anymore given our busy schedules, the rising cost of groceries, and hectic work schedules?

Obesity rates and health-issues are not deterring people from eating out. Given this fact, it’s absolutely imperative that individuals learn how to make healthy choices. These quick and easy dining out tips can help you stay on the path to success as you reach for your weight loss goals.

The worst thing you can do is arrive at the restaurant famished. Don’t starve yourself all day in anticipation of your night out. Eat on your regular schedule but eat light. If your hunger is off the charts, eat a small salad before leaving home or eat a cup of soup before you order the rest of your meal.

It’s important to plan out your meal, at least in general terms, before arriving at the restaurant. You may not know the exact menu, but you’ll be able to guess your options. Think about all the courses, from appetizers to dessert. Come up with a plan and stick to it when you arrive.

Split a meal with your dining companion or order an appetizer as your meal. Save money and have room for dessert. If that’s not an option for you then eat half and carry the other half home.

Order all dressings and sauces on the side and use only a small amount. Order your food grilled, broiled, or roasted–never fried! Know that foods described as “smoked”, “barbecued”, or “teriyaki” are going to have high sodium and anything “breaded”, “sauteed”, “au gratin”, “scalloped”, or “creamed” is going to be high in
fat.

Another important dining out tip is to order only one glass of wine or alcoholic beverage. The more you drink, the less likely you are to stick to your plan. If dessert is your thing, order one for the whole table so everyone can share.

A good dining out tip is to ask the waiter to keep the breadbasket or chip basket. If your dining companions want these items, then decide ahead of time exactly how much you will have and stick to the plan!

One of the most helpful weight loss tips is to eat slowly. Chew well and really savor your food. Place your fork down between bites. Focus on your dining companions instead of the food. It takes 20 minutes for your stomach to know it has eaten enough, so slow down. Constantly assess your sense of fullness and stop when you are no longer hungry.

Buffets can be very challenging for the dieter. Be sure to use a small plate when you serve yourself. Research shows that we fill the plate we have, so a smaller plate will help you eat less. When visiting the salad bar, choose lettuce, beans, and vegetables. Avoid the prepared salads that are usually high in calories and fat.
Avoid also the croutons, seeds, and cheese. Don’t use creamy dressings. A light dressing is usually offered and if not, make your own with one tablespoon of olive oil and vinegar. When serving your own meal, stick to healthy vegetables and the carving station. Don’t be tempted by the variety of desserts. Choose one
small one and stick to that.