Eating Out Choices

Some great tips this summer

With the summer on its way and the weather getting better its often the case that our social calendars start to fill up. Given the last few years its important we take advantage of these outings and reconnect with friends and family. HOWEVER. If you are trying to manage your weight and are focussing on your nutrition this can present a problem. You don’t want to be a social pariah but you also don’t want to consuming excessive amounts of calories when focussing on a weight loss goal.

So what do you do? It may seem easy to just avoid these occasions but here at SDL we have a few suggestions that could help you navigate the summer!

With a little forward planning, you will soon feel at ease and discover the fear of ‘falling off the wagon’ is unnecessary.

Do your homework

If the restaurant has already been chosen, more often than not you can access the menu beforehand online. This means you can plan and pick a few options that might be best for you before the occasion, so you don’t feel pressured or put on the spot when it comes time to make meal choices. Whatever you decide on, have a backup option in case it is not available.

Consider your protein intake

Whatever you order from the menu, make sure protein is the centrepiece of your meal and order a side salad or some vegetables to tick your micronutrient boxes. For example, instead of spaghetti Bolognese where most of the meal will be pasta, opt for a chicken kebab or grilled fish.

Think about liquid calories

Tap water can be a bit of a bore, especially when everyone is having a glass of something stronger. So there is nothing wrong with the occasional diet soda to keep things interesting for yourself. While alcohol does come with a lot of hidden calories if you do want something stronger than a diet drink then this list has 9 low calorie options to chose from; https://www.healthline.com/nutrition/lowest-calorie-alcohol

Pay attention to how the food is prepared

Words such as ‘fried’, ‘breaded’ and ‘creamy’ are an indication that the meal will be laden with oil or calorie-dense sauces. Instead look for steamed, boiled or fresh items and consider having all sauces and dressings on the side so you can better control the serving size that you consume. We have put a list of the common food preparations to watch out for in the guide above.

Eat to satiety

Contrary to popular opinion, you do not have to finish everything on your plate if you are feeling full and satisfied – most restaurants go big on their portion sizes, so be mindful as you eat, enjoy the food and do not overfill yourself.
Remember not all calories are equal. Although it is true that any calorie from food supplies a set amount of energy, that doesn’t mean we should totally disregard the nutritional quality of the food we are eating and focus solely on calories in vs calories out.