Tis the season, to be taking your loved one out to wine and dine. But, just because you are eating out to celebrate Valentine’s Day, doesn’t mean you have to sacrifice your diet and nutrition goals. You can still enjoy a delicious meal out, while being mindful of what you are choosing in order to stay on track with your health goals. These tips will help you make healthy choices while eating out. Plan ahead. Check out the menu before you go and make a healthy plan to stick to when you arrive.
- Order first. So you don’t feel the social pressure to change your mind based on what others are ordering.
- Have a snack. Don’t arrive at the restaurant ravenous, eat mindfully throughout the day and if you’re feeling a little hungry before dinner have a snack like nuts, a hardboiled egg or whole grain crackers with avocado to hold you over.
- Look for these keywords to avoid in your dish: creamy, fried or crispy. These words indicate more fat and calories in the dish.
- Choose dishes with the words: steamed, grilled, broiled or roasted. These cooking methods use less fat and therefore are less calories.
- Look for vegetable and protein combinations. An entree with a good source of protein like fish or chicken with a side of vegetables is a great option for a filling and healthy meal. Just keep in mind those key terms of how it’s prepared when choosing your dish.
- Drink wisely. If you’re ordering red wine for the special occasion, order a small glass so you can still get the antioxidant benefits without the extra calories.
- Skip the bread basket. Instead of filling up on mindless carbs, save room for your delicious dish!
- Order a salad first. Fill up on fiber- rich vegetables before your meal and enjoy your entree knowing you just had a great serving of vegetables.
- Choose from the sides. A lot of menus have nutritious sides you can build your meal from. Instead of choosing a big entree, pick 2-3 sides including a vegetable and protein and build your own meal.
- Select your carbohydrates wisely. If you are really craving a burger and fries, make a few swaps so you can still satisfy your cravings, without sacrificing a day’s worth of calories. Order the burger but ask for a side of vegetables instead of fries. If you are really craving the fries, order them but ask for your burger on a lettuce bun. These simple swaps help make your meal just a little healthier.
- Ask for half your meal to be boxed before it reaches your table. Restaurants serve big portions and we tend to clean our plate because it is sitting in front of us. By asking for half of it to be boxed, you are eating an appropriate sized portion and you have leftovers for tomorrow!
- Eat mindfully. Fully chew and savor your meal, putting down your fork between each bite. Pay attention to your hunger level as you eat. Ditch the clean plate club and stop eating when you feel full.
- Split your meal. Find a dish that both you and your valentine enjoy and share it.
- Ask for sauce and dressings on the side. They can add a lot of unwanted calories to a meal. Putting it on the side gives you the control about how much goes on your dish.
- Order tea instead of dessert. Skip the loaded chocolate cake and sip on some peppermint or chamomile tea after your meal. If you are still feeling something sweet, have a square of dark chocolate when you get home.
Don’t let your diet take the enjoyment of eating out away. With preparation and making appropriate decisions, you and your loved one can still have a romantic and enjoyable night out, without feeling guilty and setting back the progress you’ve already made. Keep these tips in mind to make healthier choices and most importantly, ENJOY!