Can you eating out and weight loss goals?
Going out to eat can be one of the most nerve-wracking things to do when you first get going on any kind of nutrition plan, right? Whether you’re trying to “eat healthier” or you’re actually tracking macros, the abundance of temptations and unknown ingredients that comes along with a night out can quickly make what should be a fun, relaxing experience… not! So today we’re chatting all things restaurant tips so you can enjoy a meal out WHILE working towards your health goals.
Restaurant Reminders 1. Take a deep breath and remind yourself that there is a learning curve—it will get easier with time and practice as you build confidence. 2. It's okay if you’re not perfect. 3. Being “healthy” doesn’t mean skipping all the yummy stuff. 4. If you’re tracking macros: Estimating intake is almost always better than not tracking at all or getting a case of the "well, if I'm not perfect, I may as well just go way overboard" you will be surprised how accurate you can be by estimating! 5. If you’re not tracking macros: Make sure you set meal intentions before you show up—what do you want your plate to look like, and what can you commit to?
How to Order Smart 1. You are allowed to ask for menu adjustments when ordering For example, sub fries for a veggie, request grilled fish instead of fried, or ask for the dressing on the side so you can control quantity. Think of the menu as a list of ingredients you know are available in the kitchen and ask for what you need. 2. Choose a meal with leaner protein sources and lower carbs sources like chicken, lean red meat cuts, vegetables, and fruit. Ask yourself what you could order that is similar to what you'd make for yourself. This makes estimating even easier because you're familiar with the serving sizes of the foods you're looking at. 3. Look at menus ahead of time (oh hey, Google!) and decide what you want to order before you even enter the restaurant. Decision fatigue is real when you're out to eat—you're more likely to make unhealthy choices when you're presented with too many (tempting) options at once and expected to make quick decisions. 4. Pick and choose your special treats ahead of time. Decide if you want to prioritize a drink or dessert. Is a bread basket worth it, or would you rather have a side of fries? It is all about trade-offs and deciding where you want to spend macros or calories. Remember, there are no cinderella foods. Nothing on the menu will disappear at midnight, so you don't have to order everything at once. There you have it, starting tips for tackling restaurant eating. If you want even more in-depth tips and direction, I am taking on 1-on-1 nutrition clients to help you look at menus, estimate intake, and set expectations based on your goals.
If you are interested in nutrition or nutrition and training coaching, email me back and Ill send you an intake form to fill out and we can go from there.
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