Eating Out & Reaching Your Goals
How many times do we admit that the "weekend ruins my diet"? I'm sure almost all of us have been in this boat, and that we'll just "start on Monday".
Birthday parties, holidays, weddings, family outings, vacations, or just going out on the town usually involves eating out, or huge potlucks. But if we're dieting, or have a goal of staying on track with food, this can often lead to very stressful situations. The temptation of food, the pressure of being afraid of what others might say if you order a salad can cause some anxiety. It's easy to just give in and order a big greasy meal, or fill your plate with endless amounts of sweets and junk at a party (it is okay to do this every once in a while, but not making a habit out of it). So how do you stay on track when social events are ALWAYS happening?!
Here are some tips:
1. Eat Before You Go
Yes, have a snack before leaving the house! This way, you won't arrive at the party/restaurant starving and end up making a poor food choice. Something high in protein is always a good option; jerky, protein shake, Greek yogurt, tuna packet, or protein bar.
2. Look at The Menu
If you know where you're going, take a glance at the menu beforehand. That way you know what you want before getting there, which decreases your chances of ordering something outside your fitness goals.
3. Be the First to Order
When we allow others to order before us, their food options can cause us to reconsider our choice. But, when you take initiative to order first you’ll be less likely to change your choice of entrée.
4. Bring Something to The Party
Going to a party? Offer to bring a main or side dish! By bringing your own, you can choose to make a healthy option and fall back on it in case nothing else there seems to be healthy.
5. Be Careful What You Order
Have you ever seen at some restaurants their salads are over 1,000 calories?! That's ridiculous! Ordering a salad isn't always the best option. Opt for a grilled meat instead of fried, ask for dressing on the side, and no cheese. Cheese, and dressings are high in fat which are also high in calories (1g fat = 9kcals). Focus on the “fork method”, dipping your salad in the dressing saves you a ton of calories.
Ordering chicken, salmon, or steak (top sirloin/fillet) with two sides is usually a better option. Try to avoid anything that's “smothered”, “covered”, “fried”, or “sautéed”. Instead, order the sauces on the side, and ask your veggies to be steamed, which will avoid any extra fats and calories to your meal.
6. Use MyFitnessPal
MyFitnessPal is a great tool to keep track of the calories and macro's you're consuming. It has a wide variety of restaurant menu items that make tracking super simple! You can also use it to plan your day.
For example, if I know I'm going to Longhorn Steakhouse for dinner I will log that first and then fit my other meals around it so that I stay on track. If I order the Redrock shrimp with rice and broccoli, it ends up being 480 calories, 9g fat, 50g carbs, and 36g protein! That's a great meal that is also easy to fit in a days’ worth of food.
7. Drink Water
Staying hydrated throughout the day is always important, even more so if you're going out and consuming more sodium than normal. Drinking water will help reduce the bloat, as well as help keep you full.
8. Make Memories
At the end of the day, don't stress out about food! Focus more on who you're with and the memories you're creating rather than worrying about the food choices you're making. Have fun and be in the moment!
