By Brandi Olden RD, CD
For many clients, dining out can be an intimidating experience on the 20/20 meal plan. Yet with the right tools and mindset, you can effectively manage your anxiety and enjoy a successful and healthy meal. Here are five important steps to dining out right.
Plan Ahead. Planning ahead involves knowing where you are going ahead of time. Review the restaurant menu online or call to inquire about menu selections and if they're willing to make modifications. Decide which appetizer, salad, and entrée to choose before you even arrive!
Eat Before You Go. Eat a small snack such as a 20/20 protein bar before leaving the home. This will decrease hunger and help to cut down on overeating later.
Be the First to Order. Ordering first will decrease the possibility of being tempted by someone else's selection. Additionally, stay away from liquid calories like alcohol, juice, and other such beverages as your body will not register the calories consumed in this form.
Ask Questions. Don't be embarrassed to ask for modifications when eating out. Your success is up to you! Restaurants can sneak hundreds of hidden calories and fat grams into a single meal.
Some questions to ask include:
- How is that prepared?
- Can I substitute the rice or potato with steamed vegetables or a side salad?
- May I have the salad dressing on the side?
- What type of oil do you use for grilling/sautéing this dish?
Slow Down. It is very common for your senses to be tantalized by the aromas inside a restaurant. Given this, it's no wonder hunger can increase substantially. Slowing down the eating process will allow you to fully enjoy the tastes and textures of the foods, and help you feel full while eating a smaller amount of food. To help slow down your eating, try placing your fork down between each bite and drinking water after every other bite.
Following these five easy steps will help you enjoy a successful dining out experience. For more information on how to dine out right, check out the 20/20 Dining Right video available for viewing in the PRO Sports Club Fitness Center.
20/20 Lifestyles Registered Dietitians are available to assist you with your specific nutrition goals. For more information, contact 425.861.6258.