Anyone else eat more meals out during the holidays? Life is busier and it's easier to have someone else cook for you... Not to mention, it's fun to meet friends and family for dinner and drinks!
We've got a bunch of strategies to keep you from blowing a week's worth of calories in one fell swoop:
- Preview the Menu and make a plan: Before you go, check the restaurant's menu online and decide what you want to order... and/or keep the following things in mind when choose-
- Choose Lean Proteins: opt for dishes featuring lean meats, fish, or plant-based proteins as the main event rather than piles of pasta
- Load Up on Vegetables: Incorporate salads or steamed vegetables into your meal. You know how we encourage folks to fill half their plate with veggies at home? Same in a restaurant. These are high in fiber and can help you feel fuller longer
- Request Modifications: Don’t hesitate to ask for changes like dressing or sauces on the side, grilled instead of fried items, steaming veggies instead of butter or oil. *Pro tip- butter, oil and full fat dressings and sauces can add 100's of calories in a hurry. Make sure they're worth it!
- Take your time while you eat!: Chat with the people at your table, enjoy their company. Really taste the delicious food and enjoy the experience.
- Be mindful of cocktails and other beverages: Alcoholic beverages add a lot of extra calories and lower inhibitions, so overindulgence is more likely. Consider setting yourself a limit or drinking a glass of water along side your glass of wine. Sugared sodas and fruit juices are also full of calories and sugar. Think about choosing water or diet/Zero drinks instead.
- Decline Free Extras: Think about passing on bread or chips that may be offered before your meal
- Indulge with a plan: on the other hand, if you MUST have the chips and salsa (like me!) at your favorite Mexican restaurant, consider drinking one less margarita. Choose to have a second glass of wine but pass on dessert. Or share the creme Brulé with another person!
The point is to have a plan in place and choose what is worth the indulgence and what isn't.
Eating for your goals doesn't have to mean giving up meals out! Be smart about it and you can enjoy without falling off track.
