Eating out, guilt-free!

johnbarban.com

Eating out doesn't have to be another slap on the wrist.  There's no reason why you should avoid it completely in fear that it may ruin your diet or make you feel guilty afterwards for cheating.  There are some healthy alternatives and ways you can improve your food choices when eating out.  With these helpful tips, you can eat out with your friends and enjoy your food while staying guilt-free!

• Choose restaurants that offer healthy options and alternatives (lean meats, fish, fruits and vegetables).
• Avoid buffets where people tend to overeat and to-go boxes are not allowed.
• On the menu, look for words like baked, roasted, grilled, broiled, steamed, cooked in its own juices, marinara/tomato sauce, choice/select cuts of meat, broth- or tomato-based soups.
• Limit those menu items like fried, sauteed, batter dipped, breaded, au gratin, scampi, Alfredo, cooked in butter or cream, gravy, prime cuts of meat, and cream-based soups.
• Mix and match an appetizer with a side salad, soup or another healthy appetizer.
• Order a side salad before your meal so you are less likely to overindulge on your entree.  With salads, avoid cream-based dressings (ranch, blue cheese) and ask for dressing on the side.
• PERSONALIZE IT!
• Ask the waiter for no butter or salt in preparations
• Ask for toppings, dressing, sauces and gravies on the side... use sparingly
  
• Choose a side salad, steamed vegetables, plain baked potato or fruit cup in place of coleslaw, potato salad or French fries
• Choose more basic menu items and limit those with lots of ingredients you may not be aware of such as casseroles, stews or other mixed dishes.
• Don't feel like you have to avoid all of your favorite indulgences.  Order a smaller portion of a high fat, high calorie menu item or better yet, share it with a friend!
• Eat slowly.  Remember, it takes your stomach about 15 minutes to feel full.  To avoid overeating, chew well and try putting your fork down between bites.
• Stop when satisfied, not full or overly stuffed!
• If you are served a large portion, request a to-go container.  Eat half and take the other half home to enjoy it later!  *Very cost-effective as well - 2 meals for 1 price!
• Once you are finished, ask the waiter to remove your plate to prevent you from picking at it.

Dining in is usually always better than dining out because you're in control of what ingredients you're using and how to prepare your food.  But, it's not always a bad thing to eat out.  Not only is it a fun time to socialize with friends and family but it's a great time to experience some really fine cuisines and open yourself up to new foods and cooking methods.  Try to limit eating out to about 1 to 2 times a week.

AND don't forget that it's not always what you decide to eat, it's how much.  There is room for ALL foods, just in moderation so watch your portions.  Also, it's important to note that even if you do have what you consider a "bad" day, don't freak out!  It's not the time to give up and say "oh well, since I cheated on my diet, I might as well just eat whatever I want".  It's a time to get back on track!  One day is not going to make or break your diet.  Your health is based on your overall eating habits.  If you eat well frequently, indulging every once in a while is OK!  It will actually prevent you from overindulging when you're at your weakest.

What are some other healthy tips and suggestions you follow when eating out?