5 Dining-Out Tips

5 Dining-Out Tips, enjoy your meal without piling on excess calories

The best way to eat healthy and still enjoy the foods you love is to arm yourself with smart strategies before heading out to eat. According to a recent study by the American College of Cardiology, most people consume an additional 500 calories when dining out. Remember, total calories do count when you are trying to lose or maintain weight. Here are easy ways to avoid overeating when dining out.

1. Just say no to the breadbasket.
If it’s not in front of you, you’re less likely to grab a piece of bread and eat it out of habit. Moreover, eating highly processed foods and refined carbohydrates, such as white bread, white rice, and tortilla wraps, can cause your blood sugar levels to spike, and ironically, make you hungrier. If the restaurant offers a variety of bread in the basket, then go for the whole-grain roll.

2. Load up on veggies.
While most restaurant meals include a side of potatoes or rice, have a bowl of steamed vegetables or a small salad to complement your dinner instead. Filling up on vegetables curbs your hunger by delaying the absorption of glucose into your bloodstream.

3. Stick to lean protein.
Not only does eating lean protein allow you to maintain muscle mass during weight loss, but it also helps curbs cravings and keep you feeling fuller, longer. The best lean beef choices are ground sirloin, beef tenderloin, top loin, top round, and flank steak. Other lean protein choices include skinless turkey and chicken breast, and fish and shellfish.

4. Consider your beverages.
Skip the mixed drink or cocktail and order a nonalcoholic beverage, such as water, club soda with a twist, diet soda, or unsweetened iced tea.

5. Enjoy a dessert.
Order the dessert on the menu that is tantalizing you — along with enough forks for your tablemates. Then, savor a few bites and pass the plate to your fellow diners. You will find that enjoying a small portion of just three bites of a delicious dessert can satisfy your sweet tooth without sending you on a guilt trip. Trust me, the dessert will not taste any different or provide any more satisfaction than it would if you were to eat the entire thing! Alternatively, choose a small portion of sorbet if it is on the menu. Sorbets are generally fat-free, but they do contain sugar, so don’t eat a large portion!