When you’re busy, having the time, patience and energy to cook healthy meals at home every day can be a challenge. Sometimes, you just want to take a break from cooking at home, maybe you’re on the go or you want to head out for a social occasion, and as part of a balanced nutrition routine that’s okay! However, it can be tricky to stay on track with your health goals when faced with appealing menus of tempting food that might not be as nutritious as home cooking.

Let’s take a look at some strategies that can help you to make healthier choices when dining out without compromising the nutrition habits you’ve been working on.

Plan ahead

A sustainable healthy eating plan that doesn’t follow diet culture should have enough flexibility that you can dine out without worrying too much about what’s in your meal. However, if healthy eating is a goal for you, there also needs to be guidelines that can help you stick to that goal. This gives us the opportunity to plan ahead; check out the menu online beforehand if you can, so you can have an idea of what you’ll order when you get there.

Balance out what you can

If you’re following, for example, a macronutrient plan, you can be mindful of selecting food options that prioritise lean protein and vegetables. If there’s not enough veges, you could add more by ordering a side salad or steamed veges. If there’s too much carbohydrate, you may need to be okay with not ‘cleaning your plate’. Look for meals that are baked, grilled or steamed rather than fried if possible.

Be mindful of your portions

Most restaurants and cafes serve up the same size dish to everyone and the portions are usually quite large. Depending on our gender, body, metabolism and the amount of exercise we do each day, we could never all have the same energy requirements for our meals, so our portion sizes should reflect this.

Get to know what portion sizes are right for you personally. If the portions are too big, consider sharing dishes with friends or whether you could ask to take away leftovers.

Sugars and fats

Meals high in sugar and fat tend to be super tasty crowd pleasers, and therefore prominent on many restaurant menus. Sauces, fried foods, dressings and drinks can all add up quickly as well as being very more-ish.

Ask for sauces and dressings on the side if you can, so you can control how much you add. Have a glass of water at hand the whole time and be mindful of how many other drinks you consume – especially juices, soft drinks, cocktails and alcoholic drinks.

Don’t deprive yourself

You’re dining out! You shouldn’t be so concerned with your diet that you believe you have to skip your favourite meals or dessert. Instead of focusing on what you feel you ‘can’t’ or ‘shouldn’t’ have, look for opportunities to make it work. Sharing meals with others, being okay with not eating everything on your plate, having smaller portions if the option is available or taking away leftovers at the end are strategies that will ensure you won’t miss out.

Eat mindfully

Aim to eat slowly and chew your food thoroughly. Stop eating when you begin to feel full – not after you’re already full – as it takes time for your last mouthful to reach your stomach and this will allow your food to settle so you don’t overeat. It’s easy to get caught up in conversation or with watching the distractions going on around you and not realise how much you’re eating, so try to check in with your body every now and then so that you can be mindful of your food intake.

Remember, it’s completely possible to enjoy a meal out while staying on track with your health and wellness journey. This is all about balance and making healthier choices that align with your goals so that you can keep consistent and feel fabulous while doing it. Enjoy dining out!

Image / Depositphotos.com