How to eat less eating out

Many people are dining out quite often and the effects of those splurge meals snowball, leading to weight gain or preventing weight loss.

According to one recent study, a single meal at a sit-down restaurant can pack nearly a day’s worth of calories, and meals consumed away from home are higher in unhealthy fats and sodium and lower in filling fiber.  

Cynthia Sass, a registered dietitian with master’s degrees in both nutrition science and public health, gives these savvy tricks on Fox News channel, to enjoy dining away from home without going overboard.

Review the menu before you go

Most restaurants post menus online. Do a little recon and scope out healthy options in advance (and when you’re not already hungry). 

Forgo the extras

Some people wind up nibbling on chips and salsa or tearing into a slice of bread not because they’re favorites, but simply because they’re there. That’s easy to do when food is within arm’s reach and you’re hungry, but eating extras that aren’t worth it, well, just isn’t worth it. Next time you dine out, set a mental agenda to decline anything that isn’t a favorite or worth the splurge. If you don’t really love it, you won’t regret passing.

Strategize your splurge

 If you know you’re going to splurge, plan it by choosing one special food and building your meal around it. For example, if you’re going to a place with fantastic French fries, which are rich in carbs and fat, pair them with veggies and lean protein to create balance. The same goes for dessert. 

Order unapologetically

Don’t feel bad about asking for swaps or making special requests.

For example, ask for a turkey burger wrapped in lettuce instead of a bun, trade fries for steamed veggies, order side dishes in place of an entrée, and nix unwanted toppings, sauces, or garnishes. 

Become the pacesetter

Consciously set a slower pace. Put your fork down between bites, take eating breaks to talk or sip water, and resist picking up speed, even if your dining companion is chowing down faster. Taking it slow has been shown to result in naturally eating less, while feeling more satisfied.

Stick with H2O

Not only are sugary drinks bad for your health, research shows they’re not filling. When dining out, stick with good old fashioned H2O, and drink a glass or two before you start eating. 

Redefine value

 Sometimes people overeat when dining out because they don’t want to waste food they paid for. However, if you eat more than your body needs you’re still wasting food.

The difference is instead of getting thrown in the trash, the surplus gets socked away in your fat cells, and you have to carry the waste around with you 24/7.