How To Stay On Track When Dining Out

Have Your Cake And Eat It Too

Whether it’s for a special occasions, catching up with friends or family, entertaining for work or just wanting a break from the kitchen! We want to be able to go to a restaurant and not feel overwhelmed, guilty or defeated. We are social beings, and we still need to be able to go out and enjoy ourselves while still honoring all the work and success of becoming healthier. So, here are ways you can have your cake and “eat it too”, with an adjusted Restaurant Mindset.

Go for the experience: Think of how you can get the same or a similar experience while still staying in line with your new lifestyle. I challenge you to think of ways!

Listen to your body: Take note of how you feel after eating certain foods. Understand your body and how things affect you. This will help you know what tolerance you may have for incorporating certain items occasionally.

Just own it: Think of how you will answer questions that come up with friends, family, or colleagues. Know what your answer is in advance of going out. When questioned, answer confidently and just own it. You like eating a certain way, period. No need to elaborate. No need to justify. You’ll be proud of yourself for owning it and people will respect your response.

It’s your money: You’re paying for an experience, so make that experience your own. Ask for what you need. Ask for what you want. Tweak the menu and see what the restaurant can do for you. There are many allergies and diet restrictions nowadays, so restaurants are used to accommodating different needs. All you need to do is ask. The menu is just a suggestion!

Take the break: It’s a break for you! An opportunity to not have to shop, plan, prep and cook. Someone is doing all the work for you. You don’t have to think of it as an opportunity to overindulge. Change your mindset and just think of it as a break.

Know your goals: Are you in weight loss mode or maintenance mode? Know where you are at with your goals. Do you need this meal to be based on weight loss or are you okay with weight maintenance and knowing that this meal may impact some of the progress this week.

Remember your purpose: What is the purpose of the event? Marketing, celebrating, visiting, catching up, or a break from cooking. Remember that purpose and remember your goals, and then focus on that and not on menu items.

Balance your macronutrients: Think about macros and try to balance a meal with your order. Start with a protein (eggs, steak, pork, fish, chicken, seafood, burger no bun), then your veggies that are not breaded or fried (salad, fresh, roasted, steamed) and maybe a healthier carb by ditching the bread (potatoes, sweet potatoes, rice, quinoa, lentils, chickpeas, beans). Ask for dressings or sauces on the side so that you have more control over added sugars and fats.

Portion control: Bring on some intuitive eating by listening to your body and stop when you’re feeling comfortable and satisfied. We often overeat at restaurants because the quantity of food being served is typically larger than what we eat at home making it easier to overeat with it being right in front of you, or we feel bad wasting a meal that is costing money. Maybe share the meal or bring a portion home for another day.

Try one or all of the suggestions and see how it goes! Dining out occasionally is a bit different than frequently too. See how you can find a balance with your current lifestyle and still progress with your goals. But at the end of the day, also give yourself some grace and enjoy a treat out!