Three Out of Four Americans Eat Out Once a Week

Once you made a commitment to living well, you can get excited about preparing all of your meals from scratch. However, thinking that you will never eat out again may not be sustainable, so be prepared to make healthy food choices. Primarily the cholesterol and saturated fat in the foods you eat increase your cholesterol levels. When eating out, it is important that you can spot the dangers on the menu to limit your consumption of fat, sodium, and calories.

If you haven’t checked out the restaurant’s menu online, try to focus on the process of ordering once you are at the table. Select the best options that match your menu plan, ask about healthy substitutions, and order first to avoid feeling pressured. According to a study by the USDA, almost 75 percent of Americans eat at a restaurant at least once a week, and almost a fourth of the population dine outs every two or three days. So, it is crucial to avoid eating poorly, or too much.

If possible, choose a familiar restaurant to make the most informed decision possible. In addition to enlisting the help of wait staff, try these tips for making better food choices:

• Plan in Advance – If you get to pick the restaurant where you plan to eat out, you should select one that has health-conscious options for customers who choose to eat well. Look for preparations without deep frying or heavy cream and butter.
• Stay Hydrated – Studies have shown that drinking sweetened beverages or juices with your meal can significantly increase your intake of calories, thus leading to weight gain. However, drinking plain water with meals showed no such effect.
• Ask for Substitutions – If you hate being “that person” when ordering at restaurant, excuse yourself from the table and explain to the server that you truly appreciate the kitchen’s effort to prepare a healthier dish.
• Order Colorful Foods – Although colorful fruits and vegetables are healthy, depending upon how they are prepared, they are not necessarily low in calories. Go lighter on starchy vegetables like corn and limit sugary fruits like raisins. Steaming and grilling is better for you than frying or sautéing.

Eating away from home should be an enjoyable experience and not something you should fear. If you do your homework, ask the right questions, and make good food decisions, it will work out just fine. You can always look at the SIDES portion of the menu to see what your options are for eating healthy. Always offer to pay more for substitutions (you usually won’t be charged) and ask for a larger portion that is not cooked in butter.

One of the best first steps for establishing better eating habits is to seek guidance from an MRC weight loss specialist that can personalize a menu plan for your body’s specific needs whether you are eating at home as well as dining out. Our team of experienced MRC coaches will be there to support you every step of the way as you work to establish healthy eating habits to follow when preparing meals in your kitchen or dining out with friends and family. Get started today.