Sometimes it's nice to treat yourself and go out to dinner but eating in is healthier than eating out because we have control over what is going in our foods.  

We all love to dine out at our favorite restaurants and you can still enjoy a nice meal while making smart choices. 

Here are some ways to make eating out a healthier way to go: 

• Ask the server to refrain from bringing bread to the table
• Start your meal with a side salad or healthy soup so you will be less likely to overeat when your meal comes
• Drink water before the meal
• Be the 1st person to order so you are not tempted by other less healthy dishes that may be ordered
• Avoid fried foods
• Eat slowly (chew your foods)
• Order items that are grilled, braised, steamed or pan seared
• When in doubt, look for something on the menu that’s rich in protein. Most of us are undereating protein and as you age this is the most important macronutrient.
• Ask for sauces/dressings on the side (most of the sugar and unwanted oils are in them)
• Don't be afraid to ask for healthy substitutions  (i.e. broccoli instead of potato)
• Eat until satisfied and bring the rest home  (most serving sizes at restaurants are 2-3 times too big)
• Go for a walk when you get home

Two big “eating out” questions I get asked - 

How should I handle desert?

• Avoid if possible
• Order a hot beverage (coffee or tea) to distract the urge to order a sugary dessert.  If you do indulge, stick to the two bite rule and move on.

Can I drink alcohol?

       -  Everything in moderation

       -  Red wine over beer

       -  If you are going to mix liquor with anything, opt for seltzer/club soda or water instead of fruit juice or soda

- Alcohol ingestion detracts from fat loss goals by contributing empty calories (that you will burn before tapping into stored body fat), interfering with other ingested calories (promoting the conversion of ingested carbs into fat), and increasing appetite.

So there you have it!

Don't let dining out ruin your weight loss goals and follow these tips to stay on track!

If you love the Get Lean Eat Clean Podcast, we’d love for you to subscribe, rate, and give a review on iTunes. Until next time!

Links:

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