“I love eating out. But I’m on a weight loss regime. Could you guide me with some tips on how I can be calorie free whilst I attend social functions?"
- Neha

Special events like weekend outing, birthdays, marriages, kitty parties etc are the times when we indulge in our favourite comfort foods and thus over eat. 

Eating healthy when dining out is largely about portion control. Many restaurants portion size have increased by 200 – 800 % since 1980’s. Portion size is the amount of food that you choose to eat. Serving size is the amount of food that is recommended. Large portions only encourage people to eat more and further contribute to weight gain.

Challenge 1

Making right choices

For most people, occasional restaurant eating isn’t an issue. But if you eat out often, then it may significantly impact your diet and weight. Trying to justify ‘indulgence eating’ day after day, with the promise of smarter eating at home tomorrow doesn’t work!

Solutions 

• Make smart food choices away from home!
• Choose your restaurant wisely: Go where the menu offers variety – it’s a key to healthy eating! For more veggies, choose a restaurant with a salad bar or one with lots of vegetables options.
• Get menu savvy: Ask about ingredients, preparation and portion size.
• Order it your way: Ask for sauce or dressing on the side, a grilled chicken sandwich with peppers, tomato and lettuce, fish that is broiled not fried, salad or coleslaw instead of fries or fresh fruit for dessert.
• Look for health-focused starters: Featured in some restaurants. Fast food chains often provide nutrition information; you can check their websites.
• Adopt healthy habits, have a whole – wheat bread sandwich or ask for extra veggies on your pizza with less cheese. It will be delicious. Just try it!
• Order for flavour adventure: Make eating out your chance to try different fruits, vegetables and interesting combinations.

Challenge 2

Overcoming temptations

Do you eye the enticing dishes with mouth-watering aromas carried by servers to near by tables? Does the descriptive language of menu tantalize your palate? Does temptation interfere with your best judgment when you eat out?

Solutions

Try this to stay in control

• Order first: Place your order before your companions’ choices tempt you. Then stick with your choices. Remember eating healthy is for your own good.
• Learn from the menu: Just remember, it’s designed to sell food. You can learn and ask questions without over-ordering.
• Remove temptation: If you can’t control the urge to nibble, ask your servers to skip baskets of salty snacks. Request bread and beverages other than water with your meal not before it.
• Skip the buffet: Order from the menu, for easier appetite control. If you end up at an all you can eat buffet use a small plate. Select the items you want to eat before hand and take small portions at a time to avoid over eating.

 Click here to read the other challenges you might face and solutions to them

Pic: ilker .