Eating out can be very enjoyable and provide us with a lot of value through food experiences or connecting with the people we are sharing a meal with, but it can also challenge our weight loss goals. Below we are going to go through some strategies that can help via informed choices, balance, and savoring restaurant meals without sabotaging progress.

Worth it?

This is a strategy that I have used myself many times and also advised clients to use due to its simplicity. It gives us the moment to pause. It gives us the moment to question what we’re doing, which means we are practicing awareness in that moment, and we are evaluating our next action, and how it aligns with us. With the second question, we are then taking that moment to see if this is a momentary want, or if we are truly OK with it. It tethers us to the now and to the future.

Is it worth it to me? or Does this bring me value?

“Yes” – it has value that it will bring us. That value is going to be different depending on the situation and what we need at that moment. It could be comfort. It could be nostalgia. It could be energy. It could be plenty of different things. Now, ask the second question.

“No” – you are being picky and choosy, and that is wonderful! Move on to something else that truly is worth it to you. Something that brings you some kind of value of some sort. Whether that be reaching a protein level, enjoying a small portion of an indulgence, or feeding the need to crunch on something, what we consume has to bring us some kind of value. Find something else if you feel a need to eat.

Will it still be worth it to me later emotionally, physically, and mentally?

“Yes” – go for it!! This is something that you truly want and it brings you value no matter what will happen next.

“No” – you have decided that it is a passing want and that is ok! You can say “no” to things. You change your mind and decide that you do not want this thing fully. Move on and find something else that you would rather have.

Mindful Eating Habits for Dining Out

What can be really helpful when eating out, focus on your mindful eating habits.

• Plan for Enjoyment: If there’s a particular dish or dessert you love, plan for it and savor it without guilt.
• Review the Menu: Check nutritional information in advance. If not able, take your time reading the menu. Consider the variety of options and choose a dish that genuinely appeals to you.
• Listen to Your Body: Check in with your hunger levels before ordering. Check in throughout the meal to be able to stop eating when you reach 70-80% fullness. This helps prevent overeating and allows your body to signal when it’s satisfied.
• Choosing Drinks: Be aware of your beverage choices. Opt for water, herbal tea, or other low-calorie options. If you choose an alcoholic beverage, do so mindfully and in moderation.
• Portion Awareness: Be mindful of portion sizes, especially if they are larger than necessary. This has already been mentioned, but consider sharing dishes or opting for appetizers instead of full-sized meals.
• Engage Your Senses: Take a moment to appreciate the appearance, aroma, and texture of your food. Chew slowly and savor each bite, enjoying the flavors.
• Slow Your Eating: Place your utensils down between bites. This encourages you to eat at a slower pace and be more conscious of your consumption.
• Enjoy the Connection: Engage in conversation between bites, fostering a relaxed and enjoyable dining experience. Put away distractions like smartphones to fully focus on the meal and company.
• Embrace Imperfection: Allow yourself to enjoy special treats occasionally without guilt. Practice self-compassion and avoid judgment about food choices.

Dining Strategies & Weight Management

1. Be the one to choose the restaurant. Try to avoid buffets as it becomes almost impossible to portion control your meal.
2. Avoid arriving ravenously hungry; have a healthy snack if needed. If you need to. If we’re starving we tend to overeat.
3. Set boundaries on food and drink choices with your company. if you’re going with a friend who you know who can influence your food or drink choices, knowing your boundaries can help you stick to them. Alcohol frequently comes into this; instead of ordering a bottle of wine, opt for your own glass or alcoholic with a low-calorie mixer.
4. Stay well-hydrated before arriving to ensure your hunger is true hunger rather than just being thirsty.
5. Avoid the bread or chip basket at the start of the meal – these are calories that add up quickly.
6. Ordered smaller versions of the desired item. Generally, if we’re offered larger portions then we tend to eat them. Try to not put the temptation in front of you in the first place. If you’re still hungry after eating you could always order more. It’s better to add to your meal rather than over-order.
7. Consider component-based meals like salmon, broccoli, and quinoa. This makes it easier to control portions.
8. Check how dishes are prepared and make informed choices. Customize orders to fit preferences and reduce unnecessary calories. Avoid creamy sauces and opt for lighter alternatives. Ask for dressings or sauces on the side.
9. Don’t be shy to ask for healthy food swaps. Mentioned below!
10. Be a food critic. If the first bite of a dish doesn’t satisfy you, focus on getting in your protein and leave the rest behind.
11. Request a to-go box to save half the meal for later.
12. Opt for a fresh mint tea, any other herbal tea, or a coffee (including decaf) over a dessert. If you do opt for a dessert, then a sorbet rather than a cake is a lighter option.

Note: If something is labeled vegan, vegetarian, gluten-free, or organic, it does not necessarily mean it’s healthier. Look at the dish as a whole – does it contain a balance of protein, carbohydrates, and healthy fats?

The Choice of Three

When heading out, you can look for the choice of three. This revolves around three categories when heading out to eat; drinks, appetizers, and desserts, where drinks encompass any-calorie beverages, whether alcoholic or not (including specialty coffees, soda, lemonade, or other options).

This approach involves reviewing the menu first. What sounds good? Maybe use the questions above.

Only the main course sounds good

• Avoid the other food that comes to the table like appetizers or a dessert that others order.
• Concentrate the main course.
• Have a want for something else? Look for side salads or sides of vegetables.

One sounds great!

• For an appetizer, ask to share it with your company.
• For a beverage, ask for water to come with it and try to limit the drinks to 1-2.
• For a dessert, ask to share it with your company.
• Maybe look to find a less indulgent dinner to help offset the added calories.

Two sound amazing!

• Think about skipping the main course and enjoying the drink & appetizer, the drink & dessert, or the appetizer & dessert.
• Ask to split the appetizer and/or dessert and order a side salad or a side of vegetables to help with fullness via food volume.
• Maybe split everything!

This method helps me stay conscious of portion sizes and aligns with my true desires, steering clear of a scarcity and restriction mindset and preventing thoughts of self-sabotage.

Simple Food Swaps

1. Swap chips for extra vegetables or steamed/baked/boiled potatoes.
2. Choose leaner cuts of meat or fish over pies, bacon, and sausages. Choose steamed, grilled, roasted, or poached dishes over fried or sautéed ones. Dishes that are described as pan-fried, fried, crispy, crunchy, or sautéed are likely to contain more calories.
3. Opt for tomato or vegetable-based sauces instead of creamy ones.
4. Ask for vegetables without butter, dressings, or mayonnaise.
5. Choose sparkling water with fresh lime over fizzy drinks.
6. If you’re attending a cocktail party, consider having a glass of wine or a light beer instead of a calorie-laden cocktail. 
7. Opt for baked, boiled, or steamed alternatives over fried foods.

Takeaway

Learning how to eat mindfully when dining out can be empowering for your health, lifestyle, and weight goals. The strategies above, like the “Worth it?” approach and the “Choice of Three,” give you practical ways to make choices during restaurant meals. By consistently questioning the value and impact of your food decisions, you stay aware and ensure each choice aligns with your well-being.

Secondly, adopting mindful eating habits, from planning for enjoyment to engaging your senses, lets you enjoy the dining experience without sacrificing your goals. Being smart about portion sizes, choosing drinks wisely, and accepting occasional treats contribute to a balanced and sustainable approach to dining.

Finally, the extra tips and easy food swaps provided offer useful strategies for confidently navigating restaurant menus. Taking charge of restaurant choices, setting boundaries, and staying hydrated create an environment that supports healthier decisions. It’s not about being perfect; it’s about making informed choices that match your overall well-being.