Mastering the Art of Eating Out

Eating out can sometimes throw a wrench into our healthy eating routines, but it doesn't have to derail your progress. With a little mindfulness and planning, you can enjoy dining out while still staying on track with your health and wellness goals. Here are our top tips to help you navigate eating out like a pro:

Create the Right Mindset

The first step to successful dining out is to create the right mindset. Remind yourself that you're capable of making healthy choices in any setting. Zoom out and focus on the big picture of your goals. Do a mental cost/joy analysis to find the sweet spot where you can strike the balance between enjoying your meal without feeling overly restricted. Remember, it's okay for your preferences to change, so check in with yourself regularly.

Incorporate Dining Out into Your Weekly Plan

Take a proactive approach to eating out by incorporating it into your weekly meal plan. Take a look at your schedule and identify when you'll be dining out. Review the menu ahead of time and make a conscious decision about what you'll order. Start with a salad to ensure you’re getting essential nutrients and fiber. Choose menu options that are centered around protein. Order a side of veggies to help balance out heavier dishes. Prevent overindulging by planning a pre-dining snack.

Follow the Balance Plate Model

Make sure your other meals throughout the week align with the Balanced Plate model to support your overall health and wellness goals.

Practice Setting Boundaries

In social situations, it's important to set boundaries around food and drinks. Learn how to navigate declining options gracefully and remember that "no, thank you” is a full sentence. Stick to your decisions without feeling the need to explain yourself. What you don’t own, owns you. Consider setting a booze budget if you need. Setting the intention of how many drinks you want to have before you go out can help you indulge more mindfully. 

Conduct an Audit

If you make a less optimal choice when dining out, use it as an opportunity to learn rather than feeling guilty. Reflect on whether the food brought you joy and consider what you would do differently next time. Avoid the trap of trying to "make up" for your choices with restriction, as this can lead to a cycle of cravings and guilt.

Other Helpful Tips 

Staying Hydrated 

Don't forget the importance of hydration and managing alcohol consumption when dining out. Aim to drink half your body weight in fluid ounces per day to stay hydrated and curb cravings. Limit alcohol to 1-2 drinks, 1-2 times per week, and plan your meals before and after drinking to enhance recovery.

Craving Management 

Recognize when cravings are simply habits and choose naturally sweet foods like fruit to satisfy your sweet tooth. Opt for healthier dessert options like dark chocolate and make sure to eat a balanced meal before indulging in dessert to prevent blood sugar spikes.

Takeaway

By adopting even just a few of these strategies, you can enjoy dining out without sacrificing your health and wellness goals. Remember, it's all about balance and making mindful choices that align with your values and preferences. Cheers to happy and healthy dining experiences. 

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