Practicing Environmental Control: Restaurants

Controlling our environment in order to successfully manage our weight and health is not always possible, but we can arm ourselves with a strategy. Unplanned, unstructured eating leads to eating out more which ultimately ends in weight gain and unhealthy habits.

Here are some tips to try when eating out:

  • Eat something healthy before you go. If you go to restaurants when you’re hungry, you’re more likely to snack on higher calories appetizers and bread and less likely to order healthier food options.
  • Carefully choose which restaurant to go to; some restaurants are more supportive with health goals than others.
  • Have a plan before you go of what you are going to eat.
  • Be direct in asking for your meal to be prepared with less or no oil. Restaurants are often not accustomed to special, low-fat request, though they are generally willing to accommodate them.
  • If ordering take-out, be very clear about your request for lo-fat preparation.
  • Avoid fried foods, ask for baked, broiled or grilled, instead.
  • Many vegetables including salad, can become high calorie with added dressings, sauces, and condiments. You can potentially save hundreds of calories by asking for low or no-fat sauces or condiments and always ask for it on the side!
  • Given that many side orders of vegetables are small, you may need to order several or make a request for a larger portion. (Remember your #plategoals)
  • Be the first in your group to order your food, so as not to be deterred by what others are ordering.
  • Remember why you are eating out, is it for a celebration or is it just a Wednesday evening?

 

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