I may be a registered dietician, but I'm human. I know choosing healthy choices can be hard when you're eating at a restaurant or drive-thru. Enter these nine healthy hacks for eating out.
A lot of these hacks encourage you to savor the experience rather than eat large portions. Think about minutes of enjoyment versus how much you're eating. Pick one of these tips to try out the next time you eat out, and see if you really notice the missed calories.
1. Ask for sauces on the side
A lot of the salt, sugar and fat is hidden in sauces. Ask for sauces on the side and drizzle them on yourself. You might be surprised at how much sauce is leftover that you don't need.
2. Put it in the backseat
If I buy a large fry, I'll tell myself I'm going to take it home and share it. But that never happens. On the way home, it smells great and it's right there. So before I leave, I'll put it in the backseat where I can't reach it. Or, if I'm really tempted, I'll toss a couple of handfuls of fries in the trash, so I'm not leaving with a full order.
3. Take half to go
Many restaurant entrees are big enough to save half for lunch for the next day. I like to ask my server to box up half my meal before bringing it to the table. That way there's no temptation and you're guaranteed an easy lunch tomorrow.
4. Split with friends
Splitting meals works wonders in a group setting because then you can try different things. If I'm craving some pasta, and a friend doesn't mind sharing, I can have a forkful of this and a taste of that. Of course, they get to try something from my plate, too.
5. Get the kid's size
Get the kid's size meal, especially for cheeseburgers. It kills the craving and is so tasty, but you don't feel sluggish or regretful afterward.
6. Use smaller spoons for ice cream
Once while eating ice cream with friends, I had an "aha!" moment. After sampling some flavors, I didn't switch spoons. Using the tiny taster spoon, I had only eaten half of my ice cream in the same time that my friends had finished their bowls. I realized that I ate ice cream the same amount of time as my friends, but ate half as much.
7. Scan the menu for possibilities
A lot of restaurants pair sides with different entrees on the menu. Vegetables tend to be much lower in calories. If you see some veggies paired with a dish, ask to order the veggies as a standalone side. Even with these add-ons that cost extra, you usually save money by not ordering two full-size entrees.
8. Get a protein-rich appetizer
If the menu seems to feature lots of starchy foods, look for an appetizer that's packed with protein. Meatballs, chicken skewers and cocktail shrimp are all great sources of protein that will keep you full longer than starch.
9. Substitute salad dressing with something natural
Have you ever looked at how much salad dressing you're given with a big entrée salad? Sometimes it's about a quarter cup, which is actually six serving sizes. That can be a whole day's worth of fat or sugar in just the dressing. Instead, you can use just half of the dressing and add a squeeze of lime or lemon. Apple cider vinegar or red wine vinegar are also great options. These options enhance the flavor of the dressing while cutting the fat, salt and sugar content.
