How to Stay Healthy When Eating Out
One of the most popular concerns I hear about beginning a health journey and losing weight is “I just can’t give up all my favorite foods.” But what if I told you you didn’t have to. Just because you’re changing how you eat doesn’t mean you can’t eat out! So today I’m sharing all of my tips for staying healthy and focused on your goals even when going out to eat at a restaurant.
What does it actually take to lose weight?
We all have our “go to” comfort foods. For some, it’s that soda pop mid- morning or the ice cream we eat just before bed. For others, it’s that sour cream on the baked potato or butter on our toast in the morning.
There is a good way to eat. There is a better way to eat. And there is the “best” way to eat for optimal results. You have to start by looking at where you are and what you want. If you can just toss out a couple of things on your usual list of rich foods—maybe salsa on a baked potato instead of butter and sour cream—and make those adjustments a few at a time, you will release weight without feeling deprived.
Eating healthier foods isn’t a temporary fix. It’s a lifestyle—one that you will love once you embrace it, because of how much better you’ll look and feel. You will want it for yourself. Trust me when I tell you that you have no idea how poorly you were really feeling until you fill your body with the good nutrients it has been craving.
It’s not about what you have to give up, it’s what you’re choosing to gain.
Plan Ahead
Start by researching local restaurants that offer a variety of healthier menu options. Look for places that prioritize fresh ingredients, provide nutritional information, or have designated healthier sections on their menu. Choosing restaurants that align with your health goals makes it even easier to make good choices when you sit down to eat.
Once you decide on a restaurant, check out the menu online first. Look for the healthiest options and try to have an idea of what you will be ordering before you get there.
Mindful Ordering
When you’re placing your order, take a moment to ask how things are prepared. Are the vegetables sautéed? Ask for them grilled or steamed. Is there a sauce for the entrée? Ask for it on the side.
Opt for items that are grilled, baked, steamed, or roasted instead of fried or deep-fried. These methods often use less oil and preserve the natural flavors and nutrients of the ingredients. Grilled chicken, baked fish, or steamed vegetables are excellent choices that taste amazing and are better suited for your goals.
Prioritizing protein at every meal is important, but not all sources of protein are created equal. Choose lean protein options like chicken, turkey, fish, or legumes. Ideally, these should be organic, wild, or free-range protein sources without hormones or antibiotics. If you do choose to eat beef, choose grass-fed and hormone/ antibiotic-free which is always the healthiest option. And don’t forget your veggies! Consider ordering a side salad that is served before your entree and swapping out carb heavy, fried sides like french fries for something more nutritious, like brussels, carrots, or broccoli.
Be Conscious of Portion Sizes
So many restaurants here in America serve generous portions that exceed what's necessary for a single meal. Don’t be afraid to ask your server about the size of the meal. Be conscious of portion sizes and consider sharing a dish with a friend if it’s especially large. Or try requesting a to-go container at the beginning of the meal and set aside a portion for later. By controlling your portions, you can enjoy the flavors without overindulging.
Don’t Be Afraid to Ask for Modifications
Remember that you are paying for service and your server wants you to have what is right for you. They will be happy to accommodate you. Make requests that allow you to have control over what and how much you consume like: asking for your dressing on the side or asking to replace the starch in the entrée with an extra serving of the veggies.
In case this is the first time we’re connecting, I’m Jill, an entrepreneur, speaker, author, and leader inspiring other women to live out their God given purpose by helping them overcome physical, mental, and financial hardships. If you liked this blog post and want more where that came from, here are a few ways we can work together:
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