Going out to eat can be an overwhelming experience for a lot of people. Restaurants can be difficult to navigate if you are trying to lose weight, adhere to certain dietary restrictions, focus on overall wellness, or you are someone who deals with emotions and guilt when eating. Even though eating out presents these challenges, there are some tips that you can follow that will make going out to eat an enjoyable experience.
Struggle with Overeating When Eating Out
Overeating and dining out go together perfectly. The food is delicious and plentiful, so it is so easy to do. If you find that you are someone that overeats while eating out, here are a few areas to work through.
Mindful Eating
Mindful eating concentrates less on calories and macronutrient counting, and instead allows the individual to listen to the sensations they experience when eating. This practice emphasizes non-judgmental observation of thoughts and feelings associated with eating, without labeling foods as good or bad. When someone is practicing mindful eating, they have awareness of the food they consume, and the cues their body gives them regarding hunger and fullness.
This practice encourages a slower eating pace, allowing for better digestion and enjoyment of meals, while promoting healthier food choices and portion control. Overall, mindful eating fosters greater pleasure and satisfaction when eating. It also is a great tip for eating out because listening to our body’s hunger and fullness cues can prevent overeating.
If you are interested in the practice of mindful eating, check out the full blog here.
Slowing Down
Eating out with friends and family is always a fun time, however the conversations and laughs can be distracting and may lead to over eating. Here are some tips for eating out that will enable you to slow down.
- Put down your silverware between each bite. While your silverware is down, think about whether you are still hungry before picking it back up.
- Ask for a smaller plate to be brought with your meal. When your meal comes, take off a portion and place this onto the smaller plate to eat off of.
- Ask for a to-go container when your meal comes. This allows you to put some of your food away in the container instantly, and will prevent picking at your meal when you are full.
Team up with a buddy
One of the great things about going out to eat with friends is the ability to share food. This concept is not only a great tip to prevent overeating, but it also allows you to enjoy a variety of foods during your meal. This can be achieved by teaming up with a friend and sharing an entree you are both eyeing on the menu, or by sharing a few smaller plates with your group.
Maneuvering Allergies and Preferences When Eating Out
If you are someone who has food allergies or preferences, going out to eat can be daunting. Restaurant environments have the potential for cross contamination, menu items often don’t have labels, and ingredients in dishes may be unknown to most restaurant staff. Listed below are some tips when going out to eat with food allergies.
Research before you go
If you have plans to go out to eat, do some research to alleviate any stress regarding your allergies or preferences. You can call the restaurant ahead of time and ask what menu items fit within your restrictions. Most restaurants now have their menus online, you could also look this up ahead of time to get an idea of what dishes you may be able to try.
Communication with staff
Restaurant staff will be your best ally when eating out. Depending on the severity of the restriction, communication with restaurant staff should be done at each point of contact. When making the reservation, inform the hostess of any allergies/restrictions. Once you are at the restaurant, communicate it again with your waitress, and lastly you can even ask to speak with the chef/cook if recipes need more clarification.
Questions to ask
- Can you accommodate special dietary needs, such as gluten-free or dairy-free?
- Can you provide a list of ingredients for a specific dish?
- How is cross-contamination prevented in the kitchen? And are there separate cooking utensils and surfaces for allergy-free meal preparation?
- Can you suggest safe options for someone with multiple food allergies?
- Are there any allergens present in condiments or garnishes?
- Can I speak directly with the chef about my allergies and dietary restrictions?
Shooting for Weight Loss When Eating Out
Restaurant food presents a particular challenge for people who are trying to lose weight. The calorie content of dishes are often unknown, and the portions served are a lot larger than a meal prepared at home. If you are someone who is trying to lose weight, here are some tips to follow the next time you dine out.
Think about your plate
Order dishes that contain lean proteins, like chicken or fish. Opt for sides that are higher in fiber, think vegetables! Lean proteins and fiber will not only make your meal less calorie dense, but they will also leave you feeling nourished and satiated.
Avoid unnecessary calories
Restaurant foods by nature are typically higher in sodium and unhealthy fats. When ordering, opt for dishes that are roasted, baked, or broiled instead of fried. Sauces, gravies, etc. tend to provide extra sodium and calories, so ask for these on the side. The classic salad with dressing on the side is an example we often think of, but you can also ask for sauces on sandwiches or gravy on entrees on the side as well.
Feeling Guilty or Emotional When Eating Out
Eating can bring up many emotions, and guilt is a common one for many people. Some individuals may experience guilt or anxiety due to societal pressures surrounding body image and diet culture, or feeling that they’ve gone off-track from their health goals. Regardless of the underlying reasons, acknowledging these emotions surrounding food can be a crucial step in developing a healthier relationship with eating. Here are a few tips for eating out if you are someone who is dealing with these emotions or guilt.
Believe in balance
The concept of following balanced diet, allows you to enjoy going out to eat with friends and family. Remind yourself that food is essential for nourishment and enjoyment, and that no single meal or snack defines your overall health. A balanced diet can also include dessert, in moderation.
Be kind to yourself
When going out to eat, surround yourself with positive people that emphasize self-acceptance and body positivity. Be kind and treat yourself with the same understanding and forgiveness you would offer to a friend. Remember that nobody is perfect, and it’s okay to indulge occasionally without feeling guilty.
Seek Support
Everyone deserves to have a healthy relationship with food. If you are someone who struggles with emotions and guilt when eating, consider speaking with a Registered Dietitian Nutritionist.
