9 Tips to Avoid Over-Eating While Eating Out

As a trainer, I constantly hear the “nutritional confessions” of friends, family, and clients telling me how disciplined they are while eating at home, yet when out to dinner with friends, restraint goes out the window. We are all much better at making good food choices when we control our own environment. At home we can stock our cupboards with healthy options, plan our meals, and otherwise avoid the extra calories that wreak havoc on the waistline.

However, eating out is whole new ball game. When the bread comes out and someone orders the jalapeño poppers, the discipline tends to go out the window and the calories add up in a hurry.

Here are 9 tips to help calorie-conscious diners limit unwanted calories while out to dinner:

1. Snack before you eat. We’ve all been there: by the time you’re seated at the table with food ready to eat, it’s been quite a while since leaving the house. Consuming a high-protein snack before heading out for the evening will help stabilize blood sugar, minimize hunger pains, and limit overeating.
2. Order from the ‘healthy’ menu. Many restaurants today have an ever-expanding healthy option section of the menu. Baked chicken, grilled salmon, and roasted veggies usually make the cut here.
3. Make substitutions. Ask to swap out steamed veggies for rice, a sweet potato in lieu of a baked one, or grilled fish instead of fried. Even if the menu states, “No Substitutions”, it never hurts to ask!
4. Skip the appetizers and bread. Be assertive when the group asks, “Should we order appetizers? “None for me; I’m good” will set the example for the group in many cases. Appetizers are often high in calories (think fried calamari, bread and oil, or chips and salsa.) Usually, the entree alone will be plenty (if not more than you need) to support your caloric need and satisfy your taste buds.
5. Ask for the dressing on the side. While the salad might be a good, low calorie choice, the dressing may not be. Even ‘oil and vinegar-based’ dressings can be deceptively high in calories. Rather than pouring the dressing over your salad, simply dip the fork in the dressing before each bite .
6. Don’t finish your plate. Ask for a ‘to go’ box when you place your order and when your food arrives, put half away for tomorrow’s lunch BEFORE you start to eat. Don’t like leftovers? Give it away to a homeless person at the next stoplight- you’ll feel good, and he or she will get a great meal.
7. Avoid desserts. Pound for pound, desserts pack way more of a caloric punch than the rest of the meal. Can’t kick the sweet tooth? After you finish the entree, chew a stick of gum. It freshens your breath, gives you that ‘sweet fix’, and occupies your mouth so you’re not tempted to try your friend’s cheesecake.
8. Drink only water. Juices, soda, and alcohol all pack a high-calorie punch. Alcohol has a whopping 7 calories per gram (.03 oz.) per serving, and juices and soda contain up to 48 grams of sugar.  Even diet soda contains artificial chemicals that can indirectly add on the pounds. The kidneys and liver have a hard time metabolizing these artificial chemicals, which tricks the body into storing the unrecognizable substance as fat. Drinking water is by far your best bet! 
   
9. Plan ahead on special occasions. If a birthday, retirement dinner, or anniversary is on the horizon, simply make a plan BEFORE you go to dinner. Look at a menu online and decide what you'll order. Plan to enjoy a glass of champagne OR the chocolate mousse, but not both. Have a margarita OR a helping of chips, but not one of each. This way, you’re still able to celebrate and enjoy some high-calorie foods, but still not overdo it. 
   

Remember these tips and be confident knowing your night on the town will not jeopardize your healthy wasteline goals. Happy eating!