Lesson 5: Eating Healthy When Eating Out

Eating out can be challenging when trying to lose weight (or even maintain for that matter). This lesson presents 4 keys to healthy eating out:

1. Plan ahead
2. Ask for what you want
3. Take charge of what's around you
4. Choose foods carefully

Plan Ahead

• Pick where you eat carefully. Go somewhere that you know offers low-fat/calorie choices. If there is a restaurant that is challenging for you - don't go there. Avoid 'all you can eat' places - DANGER!
• Do a little research. Call ahead or look online for nutritional information and choices. Plan what to order before you go so you won't be tempted once there.
• Prepare yourself. If you know you will be eating out later in the week, budget your calories to allow extras for your day out. That day, watch your calories earlier/later in the day. Eat some fruit or drink water before you go so you aren't 'starving' when you get to the restaurant. 
• Other things to consider. Don't drink alcohol before eating. For evenings at a friend's, bring a safe side dish from home to share with others.

Ask For What You Want

• Think, When Harry Met Sally . Ask for lower-fat/calorie options cooked in a healthy way. For dressing, ask for them to be served on the side. Don't be afraid to ask for items that are not on the menu.
• Ask for the amounts you want. You can ask for a half serving. Or, just ask to box half of it up to take home. Also consider ordering just an appetizer or something from the children's menu.
• Be NICE. Be decisive, but not threatening. 

Take Charge of What's Around You

• Be the first to order.  Don't be influenced by those around you.
• Keep foods off the table. Have chips/salsa, bread, etc removed or place on the other side of the table where you can't reach them. 
• Ask for your plate to be removed when you are finished eating. No picking on what's left!
• Watch Alcohol. There are often large amounts of empty calories and can cause you to let your guard down.
• If at a social gathering - stay away from the food table!

Choose Foods Carefully

• You know what to do...
• Stay away from fried foods. 
• Watch out for fatty sauces. 
• Trim visible fat.

Where are your favorite places to eat? How will you change your habits to fit your new lifestyle?