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Eating out at restaurants and parties can be tough when you’re trying to stick to healthy eating.
You definitely want to enjoy special meals, and you can do that without being overly stuffed afterwards or straying too far off track.
Talk About It
Telling your friends that you’re eating healthy up front will make you accountable for your choices and avoid embarrassment over not wanting to share nachos.
The earlier you say something the better – that way you can make sure you pick a restaurant with some healthy choices, or offer to bring something to a party.
Choose A Good Restaurant
When you have a choice of where you’ll eat, you can pick a restaurant that makes relatively healthy food.
Vietnamese, Greek, Italian, Mexican, Indian and sushi restaurants generally have a few healthy options to choose from.
Don’t Go Hungry
Skipping meals before a big dinner will only make you eat more and eat faster than you normally would.
Have a good breakfast and lunch with lots of fresh vegetables (basically your regular healthy balanced diet) to make you less tempted to overindulge on dinner.
I often have a salad before going out to get some greens in, or just some raw veggies with dip, and then I can choose something fun when I’m out without trying to get my veggie quota for the meal.
If you have a small healthy meal before you head out, chances are you’ll be able to resist appetizers, bread and unhealthy meal choices.
Planning ahead can make a big difference, and you’ll feel so much better after a night out knowing that you stayed strong.
Start Small
Restaurants often serve portions that are much too big in order to satisfy their customers’ perception of value.
Look at your plate before you eat, and usually cutting it in half is the right portion for a healthy diet plan. Plan from the start that you will take the rest home with you.
At a buffet or party, where you want to try many different dishes, take a small portion of the ones you want, or start by only trying a few things.
You can go back to get more if you need to, but it can add up to a crowded plate really quickly. If you have the option of a smaller plate, it can really help you keep the spoonfuls small.
Start With Veggies
When I go out for dinner at a restaurant or party, I try to make sure I get lots of vegetables. Salads are great, just be careful with the type of dressing you choose and ask for it on the side.
Tomato sauce is a better choice than a pesto or cream sauce on pasta, and always go for grilled vegetables or a salad with your dish rather than starchy potatoes or white rice.
Don’t make yourself a martyr – take the other heavier foods you want, too. But putting the veggies there first fills up your plate (and your stomach) with lighter foods.
Healthy Options
Although you likely won’t get the choice of a special healthy menu, there are good choices if you know what to look for.
With salads, opt for a vinaigrette dressing, rather than a fattening blue cheese or thousand island dressing, and I always ask for no cheese even if it’s not listed on the menu.
Soups are a good choice for filling you up with fewer calories than most restaurant dishes, but unfortunately, there aren’t always vegetarian or vegan options.
If I have an appetizer, I like to share a vegetable-based dish. Going for grilled vegetables is a much better choice than nachos.
Veggie burgers are a nice treat (although not always vegan), but really pack in calories and fat so you may want to cut it in half before you start and take the rest home for another treat tomorrow.
Pastas and pizzas can be alright if they’re loaded up with veggies, but are definitely prone to being drowned in cheese. It’s great if you can find one made with whole wheat or another whole grain flour.
Make Substitutions
Don’t be afraid to ask for something on the menu with a salad instead of fries, or with salsa instead of mayonnaise. These kinds of changes are usually no problem, and can make a huge difference.
At a party, if you want to try a dip that’s sitting with crackers, and there’s a veggie tray across the room, pick up some carrots and try the other dip.
Keep The Fat In Check
Be conscious of the dishes that are heavy in fat – like french fries, mashed potatoes, cream sauces, or anything with too much cheese.
There are lots of yummy options that aren’t as heavy – baked potatoes, hummus, guacamole, salads, tomato sauces and chutneys.
Don’t be afraid to ask your server if there’s a lighter options for a sauce or side if you want it.
Have What You Really Want
When you’re looking at the choices on the menu or the table, pick the ones that you really enjoy or are a special dish you wouldn’t make for yourself.
There’s no point eating a big pile of mashed potatoes that you can make any old night when what you really want is the lentil burger with mango chutney.
If you order a salad when what you really want is a pasta dish, you might wind up making up for it later with dessert or late-night snacks.
Remember – There Are Leftovers!
Don’t eat like this is your last meal, or your last chance ever to have the foods on the table.
If you’re having a dinner party, you know you’ll have leftovers. If you’re at another person’s house, maybe you’ll get to take some leftovers. If you’re at a restaurant, take some of your food with you.
Even if you don’t have leftovers, you can always make a dish you really enjoyed for yourself another night – and maybe try to make it a bit healthier by using mostly whole foods.
Don’t Drink Your Calories
Having too much juice, soda, wine or beer can add lots of calories to your evening without you even realizing.
One can of soda has about 40 grams of sugar, and juice has about the same amount. These take away from all the healthy choices you made during the day.
Alcohol and wine also have lots of sugar, and can weaken your mental resolve. Having a glass every so often is alright, but don’t go overboard.
Stick mostly to water – you can add a splash of juice, or infuse it with fresh fruit, vegetables or fresh herbs like mint for flavor.
Take Your Time
Don’t plow through your plate. Eating slowly gives you time to realize if you’re full before overeating.
Take the time to savor each delicious thing on your plate, chew it well, and chat with the wonderful people at your table.
A special meal is more than just food – it’s about sharing an occasion and having fun.
Don’t Feel Guilty
Sometimes, you just have to let go and forget about these things. When you only do it occasionally, a healthy body can take care of them and stay balanced.
If some (or all) of these tips get thrown out the window, try not to dwell on it too much. Don’t feel guilty – just be thankful that you had such a wonderful meal and time with friends and family.
You can get back on track with your healthy eating habits tomorrow, and you’ll be even more motivated to stick with it.
Just keep trying at each special meal to move closer to a healthy relationship with food – one that doesn’t make you feel restricted, guilty or ashamed.