How to dine out while dieting

According to the Centers for Disease Control and Prevention, nearly one-half of adults tried to lose weight within the last 12 months. In 43 markets surveyed within YouGov Global Profiles, 52 percent of global consumers are “usually trying to lose weight.”

Once people understand what goes into maintaining healthy diets at home, they can extend those lessons while dining out. The following is a sound approach to making smart food choices when out and about.

• Plan ahead. Look at the menu online and see what the offerings are. This way you can map out what you will be eating without feeling pressured or rushed at the restaurant.
• Don’t arrive hungry. Eat a small snack before you leave home so you’re not arriving at the restaurant with a growling belly. Choose small, protein-based snacks and whole grains, like some hummus and a slice of whole-wheat toast.
• Consider an appetizer. Dieting involves portion control. It can be easy to eat too much when dining out, as portions seemingly get larger and larger. Instead of choosing an entrée, opt for an appetizer or even something from the kids’ menu, as those portions are likely to be smaller and more in line with the amount of food diners should be eating.
• Fill up on salad or vegetables. Salad and vegetables are nutritionally dense but low in calories for their serving sizes. By eating a salad or making the majority of the meal vegetables, it’s possible to eat fewer calories overall.
• Practice mindful eating. Mindful eating involves paying full attention to the process of eating. Focus on eating rather than conversation, and try to avoid distractions like watching television while munching, which could compel you to eat too much.
• Make healthy choices. Look for menu items that are smart choices, like lean cuts of meat, grilled or baked foods, broth-based soups, and vinegar-based dressings. Anything that says “fried” or “creamy” likely should be avoided.
• Skip the buffet. When choosing between a sit-down meal and a buffet line, the sit-down entrée may be the smarter choice. The amount of food on the plate will be finite rather than chafing dish after chafing dish of tempting options.
• Avoid alcohol. Medline Plus indicates the average drink can have anywhere from 100 to 165 calories per serving. Certain mixed drinks, like a chocolate martini or piña colada, can exceed 500 calories. By skipping the cocktail or wine, it may be possible to trim several hundred calories off a meal.

Dining out presents unique obstacles to healthy eating plans. But planning ahead makes it possible to dine out without compromising dieting plans.