Limit Salt, Fat and Carbs When Eating Out

Eating out is a treat and, once in a while, it can be a convenient option when you travel or don’t have time to cook your own meal. Taking time to study the menu, can help you avoid excess fat, calories, sugar, and salt. If you eat out regularly, you know the fat, calories, sodium, and sugar can add up quickly unless you stick with the same tips for eating healthy that you follow when you prepare your meals at home. In general, opting for healthier cooking methods when eating out can help reduce your intake of fat, carbs, and sodium.

Most foods that are crispy, crunchy, or sauteed will usually contain more calories, so choose wisely. In general, portion sizes have ballooned in recent years and many diners tend to finish every bite. Mindless eating can lead you to keep nibbling on your plate until it is empty rather than waiting for your body’s signal that you are full.

When dining out, start with a salad or eat your vegetables first. This will help you feel full sooner and ensure you’ve prioritized foods that provide healthy nutrients. Try the food strategies listed below the next time you eat out:

• Plan in Advance – No matter how often you eat out, it should be a guilt-free experience. By planning ahead, you will be more aware of the fact that restaurant portions are often larger, foods are cooked with butter and cream, and chefs like to season with sugar and salt.
• Stay Hydrated – Eating plenty of water-filled fruits and vegetables is a healthy way to maintain weight and support your commitment to living well. Staying hydrated helps to flush toxins from your body and gives a boost to the metabolism.
• Ask for Substitutions – Making simple swaps and opting for healthier food preparation methods are helpful for making healthier choices when you are dining out. Conversely, you can use your favorite restaurant’s menu for inspiration at home.
• Order Colorful Foods – In addition to giving fruits and vegetables their eye-catching coloration, phytochemicals make it easy to select foods that are richest in vitamins, minerals, fiber, and antioxidants to order and eat healthy when dining out.

Since you can expect a few extra calories even when you order healthy options at a restaurant, a key to managing your dining experience is to control what you drink. Try to avoid sugary or fat-laden liquid calories by drinking water or unsweetened tea. When eating out, avoid all sugary drinks as these are among the most fattening things you can consume. Drinking a glass of water about half an hour before your meal will ensure you are well hydrated.

At Metabolic Research Center, we take the guesswork out of the equation. Our team of compassionate and experienced consultants will meet with you regularly to discuss what you should be eating and why you’re eating it. Eating out is at the heart and soul of today's society. With some simple tips from MRC online, you can make healthier choices when eating out, or whenever you need to eat during the holidays but don't have time to cook.