Dining out is exciting, but it can often come with the quiet challenge of sticking to your health goals. Is there a guilt-free way to savor the experience without derailing your well-being? Fortunately, there are ways to ensure you eat right while having fun in restaurants. What are the 3 P’s for eating healthy, and how can you implement them to make your meals feel less restrictive?
The 1st P: Prepare
Have you ever scanned a menu and felt tempted to try that mouthwatering dessert? A solid preparation can help you stick to a healthy diet, even when the desire to eat salty or sugary foods is too strong. Being proactive allows you to set intentions and make smart decisions rather than impulsive ones. Follow these tips.
Review the Menu Online
Most restaurants post their menus online. Familiarize yourself with the options before you go out. This allows you to make healthy choices without feeling pressured or rushed at the table. You can even plan what to order once you get there to minimize decision fatigue.
Know How Your Meal Is Cooked
Review how your meal is likely to be cooked. Some dinners are partially prepared in advance, while others are cooked to order. Understanding the restaurant’s methods can help you manage your expectations.
Eat a Fiber-Rich Snack
It may seem counterintuitive, but eating a fiber-rich snack can help reduce your appetite and prolong a feeling of fullness, thereby suppressing hunger-based decision-making. It doesn’t have to be overly filling — a handful of trail mix, kale chips or popcorn will do the trick.
The 2nd P: Prioritize
You’re now at the restaurant with your friends and family, excited to order food. The next step is to prioritize options that align with your goals. Consider the following tips.
Focus on Whole Foods
Choose dishes that pack a nutritional punch. Opt for colorful vegetables and unrefined carbohydrates, and order a healthy starter like a salad or soup to prevent overeating later. Some restaurants offer complimentary bread as a starter, but while it looks appetizing, it’s best to pass. It might contain added salt, sugar and preservatives that you don’t need.
Personalize Your Order
Many dishes can be modified to be healthier. Don’t hesitate to ask for substitutions politely. For example, you can swap out pork with a plant-based protein. Inquire if you can replace fries with steamed vegetables or a salad. Baking, steaming and grilling usually involve less fat, while deep frying requires lots of oil. Ask the staff if they can accommodate cooking technique requests.
Limit Sodium, Unhealthy Fats and Added Sugars
Some dishes are surprisingly high in unhealthy fats, added sugars and sodium, which can harm your health. Adults need to consume less than 2,300 milligrams of sodium daily, which is significantly lower than the 3,400 milligrams the average American takes in daily. Be mindful of processed meats, deep-fried snacks and sugary drinks.
Skip the Dessert
Desserts are loaded with added sugars. As tempting as they may sound, they can derail you from achieving your health goals. Look for low-sugar or sugar-free options. Herbal tea and iced black coffee are also great alternatives to sugary treats.
The 3rd P: Portion Control
It can be easy to overeat when you’re stressed or tempted to taste every mouthwatering food on the menu. The third P of eating healthy options in restaurants is about preventing this. Here’s how to ensure you feel satisfied without overindulging.
Be Mindful of Serving Sizes
Restaurant servings can be larger than a single portion at home. What looks like one serving on the menu might be enough for two or three people. Ask the staff if a dish is good to share before ordering. Split an entree with a friend or family member, or ask for half of your meal to be packed for takeout.
Use Smaller Dinnerware
Did you know that your plate’s size, color and shape can influence your perceived portion size? For instance, using a large plate can make food look smaller, which may encourage overeating. Next time, ask your server for a smaller plate to trick your mind into thinking you’re eating large food portions.
Consider the Plate Method
The Plate Method is a meal-planning technique that helps you create a balanced meal. Fill half of your plate with nonstarchy vegetables, which are high in fiber and low in calories. Allocate one-quarter of your plate to lean protein and the final quarter to whole grains or starchy vegetables.
Listen to Your Body’s Cues
Practice mindful eating by savoring each bite and slowing down. Minimize distractions like excessive talking or phones while eating, as they may fuel mindless consumption. Pay attention to your body’s signals for fullness. Stop eating when you feel comfortably satisfied, not uncomfortably bloated or stuffed.
Make the Most of the 3 P’s for Eating Healthy
Mastering preparation, prioritization and portion control takes time, but small steps can do wonders. Feel free to explore new flavors, enjoy the company of your loved ones and be confident in your ability to dine out healthily and without feeling guilty.
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