A question I get a lot from my clients is around how to stay on track when eating out. It could be due to travel, celebrations, reconnecting with friends, takeout when shuffling the kids or grandkids between events and appointments…sometimes all of these in the same month. It can be really easy to get derailed and give up.
I’m here to tell you that it is possible, with a little planning ahead.
The key is to navigate the menus with mindfulness because it can help you enjoy your meals while simultaneously making choices that align with your well-being.
Here’s how it’s done:
1. Explore the Menu Beforehand:
If you know what restaurant or takeout place you’ve going to, check out the menu online in advance. A lot of people will arrive and they’re so busy in conversation that they just pick whatever looks good, just for the sake of picking something. Explore the menu beforehand (no one needs to know) to choose meals that include a balance of protein, healthy fats, and fiber-rich vegetables. Looking for healthier options beforehand enables you to stay on track and if you’re with someone, to also be present in the moment. It might even help you fit dessert into your eating plan!
Let’s say it’s not a sit-down restaurant and the rest of the family has decided to go to McDonalds during a road trip and you know you need eat something (not my first choice, but it happens, it is what it is lol), do you know what the best choice is for you?
2. Listen to Your Hunger Cues:
Tune in to your body’s hunger and fullness cues. Avoid overeating by recognizing when you’re satisfied and putting your fork down or removing your hands from the bowl between bites (common traps here are nachos, movie popcorn and fries – one moment the bowl is there and the next thing we know, the food has magically disappeared).
3. Mindful Portion Control:
Some restaurants are popular for their portion sizes. Be aware of portion sizes, and consider sharing dishes with a friend or asking for a half portion to avoid overindulging.
4. Hydration Matters:
Stay hydrated by drinking water throughout your meal. Sometimes, our bodies mistake thirst for hunger. And decide beforehand if things like soda and alcohol are truly important to you during this particular dining experience. Sometimes I like a glass of wine, sometimes I don’t – it’s always a conscious choice. But when it comes to soda, since soda doesn’t enhance my dining experience in any way, I’d rather save those calories and sugar for something that does enhance my experience – dessert!
5. Slow Down and Savor:
Enjoy each bite slowly, savoring the flavors and textures. This mindful approach enhances your dining experience and promotes better digestion.
6. Customize Your Order:
Don’t hesitate to customize your order based on your preferences and dietary needs. Most restaurants accommodate special requests.
7. Plan Ahead for Treats:
If you want a treat, plan for it. Make conscious choices for your other meals that day to plan for your overall intake.
I hope these mindful practices enhance your overall dining experience while keeping you on track. Do you have any tips that work especially well for you when eating out? I’d love to hear your tips!