We all know how tricky it can be to stay on track with your health and fitness goals when you’re dining out.
The temptation to indulge in every delicious dish that’s put in front of you can be overwhelming.
Whether you’re trying to lose weight, eat healthier, or maintain your current progress, eating out can feel like an obstacle course. But it doesn’t have to be that way!
In fact, staying on track while dining out is possible with a bit of preparation, mindfulness, and a few clever tricks.
So, if you’ve ever found yourself sitting at a restaurant menu, feeling lost or ready to make a less-than-ideal choice, keep reading!
12 Ways to Stay on Track When Dining Out
Here are 12 ways to stay on track when dining out, helping you make choices that align with your health goals and still enjoy a night out.
1. Start with a Glass of Water (And Keep it Coming!)
It sounds so simple, but many people overlook this one. Drinking a glass of water before your meal helps curb hunger, boosts your metabolism, and prevents overeating.
Plus, staying hydrated is key when you’re making healthier choices. Often, when we think we’re hungry, we’re actually just thirsty.
If you’re like many people, you might dive straight into that soda or fancy cocktail. But trust me, sticking to water first, and maybe even throughout your meal, will not only keep you hydrated but help control your portion sizes.
A lot of times, people order drinks out of habit, only to regret it later when they realize the extra sugar or calories they’ve consumed.
2. Look Up the Menu Before You Go
This one’s a game-changer. Many restaurants post their menus online, so you can take a sneak peek before heading out.
This allows you to mentally prepare and avoid the overwhelming urge to randomly pick something on the spot when the waiter asks for your order.
Plus, you can choose healthier options without the pressure of deciding on the spot.
By looking ahead, you’ll also have time to check out nutrition information if available. Some places even offer lighter menu options or can accommodate special requests (like swapping fries for veggies).
Knowing your options before you arrive makes you feel more in control when you finally sit down to order.
3. Don’t Skip Meals Before Going Out
It might seem like a good idea to “save up” your calories before dining out, but this often leads to overeating.
When you’re too hungry, you’re more likely to overeat or make impulsive choices you might regret later.
Instead, eat a light snack or meal before heading out. Something like a small salad, a handful of nuts, or a piece of fruit can prevent that ravenous hunger from taking over.
Your goal should be to show up at the restaurant not feeling famished but ready to enjoy the experience without overindulging.
4. Order a Starter or Appetizer to Control Portions
Entrees at restaurants can be HUGE, and many people end up feeling compelled to finish them, even if they’re already full. One trick I’ve learned is to opt for a starter or appetizer instead of a full entrée.
These smaller portions can still satisfy your cravings without overloading your plate.
If appetizers are a bit too small for your appetite, consider ordering a side salad or soup to go with your main meal. This helps you feel full without feeling like you’ve consumed a mountain of food.
5. Make Smart Substitutions
Most restaurants are more than willing to accommodate substitutions. Don’t be afraid to ask for healthier options!
For example, you can swap fries for a side salad, steamed vegetables, or a baked potato. Many times, you can ask for sauces and dressings on the side to control how much you use.
Some places even have whole-grain or gluten-free pasta options, and they’ll often cook with less oil if you request it. Making substitutions might take a little more effort on your part, but it’s worth it to stay on track.
6. Practice Mindful Eating
This is a big one! In today’s fast-paced world, we often rush through our meals, not giving them the time and attention they deserve.
But when you slow down, take small bites, and really savor the flavors, you’ll notice you feel fuller faster.
Mindful eating helps you tune in to your body’s signals, making it easier to recognize when you’re full.
Plus, it encourages a more enjoyable dining experience. Take a moment to enjoy the flavors, textures, and aroma of your food instead of scarfing it down. Your body will thank you!
7. Use the 80% Rule
Here’s a simple yet powerful concept: eat until you’re 80% full. It’s easier than you think to push past that comfortable full feeling, especially when the food is delicious.
But eating past that point doesn’t serve you in the long run. The 80% rule encourages you to stop before you feel stuffed, leaving enough room to feel comfortable after your meal.
The idea is that you don’t have to leave the restaurant feeling bloated or overly full. Listen to your body. If you feel satisfied but not stuffed, you’re doing it right!
8. Share Dishes with Friends or Family
If you’re dining with a group, sharing dishes is a great way to try a variety of foods without going overboard. Instead of ordering multiple full meals for yourself, consider splitting appetizers, entrees, or desserts with others.
Sharing not only helps keep your portions in check but also allows you to enjoy a wider range of flavors without the guilt.
If you’re at a family-style restaurant, it’s easy to share dishes with others. Just be sure to watch out for the bread basket, which is often the culprit in overeating situations!
9. Be Cautious of Bread Baskets and Chips
I get it; there’s something about a warm bread basket or a bowl of chips that’s hard to resist. But these foods can quickly add up in calories and lead to overeating before your actual meal even arrives.
If you’re craving the bread or chips, try to limit yourself to just a small portion. And remember, you’re there for the main event, not to fill up on carbs before your meal even starts.
If you’re really craving it, just ask the waiter to remove the basket or bowl after a few bites.
10. Ask for Dressings on the Side
Salads are often marketed as the healthiest option on the menu, but what you don’t realize is how many hidden calories lie in the dressings.
A small serving of dressing can be packed with sugar, fats, and hidden calories.
To avoid overdoing it, always ask for dressings on the side. This way, you control how much you use. Dip your fork in the dressing before each bite to get the flavor without drowning your salad in a heavy sauce.
11. Keep an Eye on Alcohol
Yes, cocktails and wine can be super tempting when dining out, but they can also add a lot of unnecessary calories to your meal. Plus, alcohol lowers your inhibitions, making it easier to make poor food choices.
If you’re trying to stay on track, limit your alcohol intake or stick to lighter options like wine spritzers or a glass of dry wine.
Avoid sugary cocktails or mixed drinks that can sneak in a bunch of extra calories without you even realizing it.
12. Don’t Be Afraid to Ask Questions
The most important thing to remember when dining out is that you’re the customer, and it’s totally okay to ask questions!
Whether it’s about portion sizes, ingredients, or how the food is prepared, don’t hesitate to ask the server for more information.
Restaurants today are much more accommodating than you might think. If you want your dish prepared with less oil, fewer seasonings, or swapped for a healthier option, just ask.
It’s always better to speak up and enjoy your meal in the way that aligns with your health goals.
Final Thoughts
Dining out doesn’t have to be a roadblock on your wellness journey. With a little preparation and mindfulness, you can enjoy your favorite restaurants without feeling like you’ve sabotaged your goals.
From drinking water before your meal to sharing dishes with friends, these tips can help you stay on track, feel great, and still enjoy the social aspect of dining out.
So next time you’re out with friends or family, remember: you don’t have to give up on your health just because you’re at a restaurant. Choose wisely, and enjoy the experience! You’ve got this.
What if I still feel tempted to indulge?
It’s completely normal to feel tempted, and it’s okay to indulge once in a while. The key is moderation. If you’re craving something, go ahead and have a small portion.
The goal is to enjoy the experience without going overboard. Remember, one meal doesn’t define your entire journey; it’s the consistency of your overall choices that matter most.
How can I handle large portion sizes at restaurants?
Restaurant portions can often be much larger than what you need.
A great strategy is to ask for a to-go box when your meal arrives. You can immediately pack away half of the meal to take home, which prevents overeating and gives you a second meal for later.
Or, opt for smaller portions like appetizers or side dishes to control your intake.
Is it okay to eat out frequently while trying to stay healthy?
Absolutely! Eating out can be part of a healthy lifestyle as long as you’re making mindful choices.
You don’t need to avoid restaurants altogether. By following the tips above, such as ordering healthier options, making substitutions, and practicing portion control, you can enjoy dining out while still staying on track with your health and wellness goals.
