Tips for Eating Out

Life happens! Go out and enjoy, BUT, remember your goals! If this is NOT your cheat meal, or fun meal I like to call them, then here are some tips to help you stay relatively on track while eating out:

1. Try to pick a meal to eat that is closest to the one on your meal plan. - Ie. If you are suppose to have chicken, veggies, brown rice – try to find a meal on the menu that mimics this or ask your waiter if they can do it for you. Most of the time, they can!

2. Ask your server to only bring you half of the dish and to box the other half to take home. - Usually portions are way too big at restaurants and if it’s in front of you, you may be tempted to over eat.

3. Ask for no dressing, no butter, no oil etc. You can also ask your server if your food is cooked with any of the above and if it is, just nicely ask that they don’t. - MANY items at restaurants are cooked in “hidden” ingredients so they come out tasting yummy. I.e. many grilled chicken breasts are also cooked up in butter so you think it’s the juiciest piece of chicken you’ve ever had so you’ll come back again for more. “Steamed” veggies, also probably cooked with some sort of oil or butter. Eggs at breakfast, yep, usually cooked in oil, and sometimes milk or cream or other thickeners to make them fluffier. Just ASK! It's very common nowadays that people are being pickier about their choices so waiters expect these kinds of questions and chefs are prepared to make “clean, friendly foods”.

4. If the restaurant serves bread/chips, ask them not to bring it.

5. Ask for water or sparkling water (for some bubbles) right away and just keep drinking. Drink some before your meal, in between bites, and right after you’re done. If there’s still food on the table from other people and you think you’re still hungry, just keep sipping on your water.

6. Eat your meal very slowly, chew, enjoy. - When you are done eating and you think you are still hungry, drink water. Sit for 10 minutes, drink more water. Usually it’s likely you ate your meal too quickly and it hasn’t caught up to your stomach and brain yet. So eat your meals REAL slow. It will feel like it lasts longer, so it feels like there is more food. Again, drink water in between bites.

7. If you’re going out with people who are drinking and you are trying not to drink, order sparkling water. It comes in a wine glass usually, so it looks and feels like you’re drinking with them. Add some limes or lemons to it as well for some extra flavor.

8. Protein On-The-Go! - One of my favorite tips is carrying a scoop or single serving packet of protein with me. This is great for tossing in a bowl of oatmeal when out to breakfast, or throw it in a dessert shake or ice cream to increase the protein content, you can mix it in your cup of coffee from Starbucks or at work, mix it in with nut butter to dip celery sticks or fruit into, mix in your yogurt cup, or you can even mix it in with the water served at a restaurant. The possibilities are endless! Check out Rivalus for all kinds of flavors and protein blends to suit your needs.