If you’re like me, you have the best intentions when it comes to cooking for yourself and your family, but time seems to slip away and you end up deciding to go out for dinner. Eating out can be a time saver, but it can also be a challenge to make healthy choices when you’re not cooking things yourself.
The good news is, with a little planning, you can make informed decisions before you even leave home! Here are my top 5 tips for dining out.
1. Plan ahead. This applies to both where you eat and what you order. Keep a list of restaurants where you know the menu well so you don’t have to spend a lot of time deciding what to choose. Have your family create a list of several places that everyone likes and use it as a rotating list of places to go in a pinch. You can even add a new place that you want to try from time to time. Many restaurants have their menus posted online so you can determine if it’s the right option for you before you head out.
2. Read the menu carefully. Whether online or in the restaurant, take your time reviewing the menu options. Be selective about what you’re ordering, and consider balancing your meal: If you choose a heavier entrée, select a side of steamed vegetables. If you know you’re having dessert, choose grilled or grilled chicken or fish with a salad for your main course and appetizer. If you’re really craving something, order it and savor it while you enjoy not having to do the dishes after dinner.
3. Feel free to make special requests. Restaurants are often very flexible with their menus, including the methods of preparation. Ask if that sandwich you’re interested in can be made with grilled chicken instead of fried. Skip the bacon or mayonnaise on the sandwich and choose a baked potato or salad as a side. Asking for sauces and dressings to be served as a side is an easy way to ensure that the food is seasoned to your particular taste.
4. Pay attention to your alcohol intake. Alcohol tends to lower inhibitions, and you may not be as in tune with your satiety cues. If you choose to drink, the alcohol guidelines recommend one drink per day for women and two for men.
5. Give volume to your meals. Increase the nutritional profile of your food by adding bulk. Ask for more vegetables in your spring, choose veggie fajitas or fill your burger with more tomatoes, lettuce and other vegetables. This not only makes your food more nutrient dense, but also helps you feel full and stay full longer.
If you’re still finding it hard to fit a leisurely meal into your busy schedule, keep portable foods in your purse or the kids’ lunch boxes to prevent everyone from going hungry. Try nut butter and an apple, trail mix, and individual packets of whole grain cereal or crackers paired with a stick of cheese.
The good news is, if you’re feeling pressured for time to eat once in a while, there are a few ways around it. With a little advance planning, when the critical moment arrives, you’ll already have the steps in place to find an easy way to dine out. Plus, you have the added benefit of not having to clean up afterwards, giving you even more time to spend as a family.
