There are so many cheap options for eating out these days that we’re venturing out more and more, but at what cost to our wellness? Eating out more often has been linked to obesity, so how do you guard your wellbeing against weight gain while still enjoying being wined and dined?
1. Do your research: Most restaurants, at least the chains, will have their menus available to view on their websites, so get in-the-know before you go! Work out the healthy dishes and pick your favourite before you even leave the house – and stick to your decision once you’re in the restaurant. If there are establishments you visit often, collect their menus so that you have them to refer to.
2. Choose the right table: While sitting by the window or near a TV in a restaurant can be a fun distraction, this actually causes you to eat more. In all the commotion, it’s easy to lose track of how much you’re eating, and you end up shovelling it in. Whether you’re making a reservation or just walking in, as for a quiet spot so that you can enjoy your food more mindfully.
3. Order first: Even if you have the best of intentions, you know you’re going to buckle the minute your friend orders something temptingly decadent. Place your order first before you start doubting your healthy choice.
4. Get the details: Menus don’t always include every single detail about every single dish – they’d be 20 pages long if they did! Therefore, it’s important to ask the waiter about these details before you commit. How is the dish prepared and with what ingredients? Can the dish be modified or changed to a low-fat or low-calorie option? What comes with this meal and can you make substitutions? How large are the portions? You can request that the food be made with minimal salt, butter and oil, for two portions of veggies instead of chips, and if a particular dish can be broiled or baked rather than fried. You might have to choose something else, but it doesn’t hurt to ask.
5. Stop snacking…: The appetiser menu always looks so appealing, but giving in to temptation causes to do real damage to your waistline before the actual meal begins. Not only are appetisers loaded with fat; they also take your appetite away from the healthier main meal to come. Either push the free basket of bread to the other end of the table, or ask the waiter to remove it.
6. …Or only snack: While munching before a meal is a big diet no-no, certain appetisers can be excellent choices for an entree. Normally, you’re not hungry enough for anything more than a starter-sized meal anyway, so why bother ordering a big, chunky main meal. If one appetiser is just shy of enough to satisfy you, order a side salad to bulk up the meal – just make sure you don’t order anything fried or covered in cheeses, oils and cream sauces.
7. Be savvy with your salad: A salad is often the healthiest thing on the menu, but additional ingredients can turn your salad from your best friend into your worst enemy. Plenty of fresh greens, beans and veggies are good, but limit your use of high-fat dressings or toppings like cheese, eggs, bacon or croutons. The best dressings include vinaigrettes or a generous squeeze of fresh lemon, and you can control how much you use by ordering dressing on the side, and drizzling it on yourself. Alternately, dip in your fork before using it on the leaves, and you’ll have a little dressing with every bite.
