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Eating Out on a Low Calorie Meal Plan
One of the most challenging aspects of sticking to a low-calorie diet is that you often have to pass on ordering food when eating out at restaurants with your friends or family. But with thoughtful planning, it’s definitely possible to stick to your meal plan without sacrificing the joys of communal dining and making nutritional compromises.
Choose the Right Restaurant
When deciding on a restaurant for your meal, take the restaurant’s menu into consideration. Opt for places that offer light and healthy dishes or meals, like salads, soups, and grilled fish. Depending on the establishment, you can find places that offer calorie-counter-friendly entrees like vegan or vegetarian dishes, and some even include nutrition information with the meals.
Be mindful of buffets. Much though we’d like to believe that all-you-can-eat options are a good healthy deal, they’re usually loaded with sodium and calories. If you choose to be at a buffet-style restaurant, go easy on the pasta and fried items—the deliciousness isn’t worth the extra calories.
Determine Your Budget & Portion Size
It’s important to have a budget in mind before you go out: Feeling financially overwhelmed might lead you to indulge in expensive-yet-high-calorie items that you don’t really need. Knowing your budget can also help you determine portion size: If you’re trying to eat light, eat smaller portions or order fewer dishes or appetizers.
Pick & Choose your Extras
If you’re at a place that offers appetizers, salads, and soups, determine which you want to add to your meal. Much though soups are low in calories, they can be loaded with sodium. So opt for broth-based or light soups, and ask for the seasoning, like salt, on the side. When choosing salads, ask for dressings and toppings, like croutons, on the side, or consider using lemon or vinegar as bite-sized enhancements instead.
Know Your Limits on Drinks
When it comes to drinks, opt for healthy options such as unsweetened tea, sparkling water with lime, or a light beer. But stay away from sugary juices, sodas, and cocktails as these can contain unnecessary empty calories. If you decide to have a cocktail, opt for a glass of red wine (which is a good source of heart-healthy antioxidants) or opt for low-calorie liquor mixers.
Be Mindful of Dessert
For dessert, there are healthier low-calorie options such as fresh seasonal fruit or a small portions of low-fat frozen yogurts. If you want something more indulgent, opt for a small portion of chocolate mousse or a merely few bites of high-quality dark chocolate.
Stay Focused on Your Goals
It’s hard to stick to a low-calorie meal plan when the temptation of dietary debauchery looms large. But keeping focus on your health and weight goals can help you make smart decisions. If the temptation is too difficult to resist, be mindful of your portions and select dishes that will supplement your diet. Eating out doesn’t have to be an unhealthy habit: With some careful decision making, you’re sure to find lower-calorie options that will help you stick to your plan.