Tips for Dining Out

For many of us, dining out is a regular part of our lives—it’s convenient, a way for family and friends to socialize, and often a function of business life. But because restaurant dining may tempt you with carb-rich foods and large portion sizes, we encourage you to limit dining out when possible, especially if you are new to the program. When you do eat in restaurants, here are tips and strategies for enjoying eating out without slowing your progress or compromising your weight loss.

Review this list of tips for dining out. Check the ones you can incorporate when you eat out.

• Set a limit on how many times a week you plan to eat out. This allows you to follow your eating program more accurately.
• Pass on the bread, or request that your server not bring bread to the table.
• Look for a healthy appetizer, such as house salad with oil and vinegar, a veggie plate, lettuce wraps, or broth-based soup.
• Beware of sauces that may contain hidden sugars or starches.
• Choose items that are baked, broiled, grilled, seared, steamed, or fried (but not breaded). Replace a starchy side dish with steamed vegetables or salad.
• Split the entrée with your dining companion, or put half in a to-go box when the food is served.
• Eat slowly. It takes 20 minutes for your stomach to signal to your brain that you’re full.
• Decide what you’re going to order before you arrive to avoid temptation. Many restaurants’ menus are available online.
• Review the “Foods to Avoid” section of the JumpstartMD “Daily Tracking Guide” so you can make the best decision when eating out.
• Order meals that include a protein with a non-starchy vegetable. (If the amount of protein is larger than you would like cut it in half, and ask the waiter to bag the extra.)
• Tell your waiter, “I don’t eat starchy carbs and sugar” they may be very helpful in making suggestions or substitutions. Remember, low-carb does not mean salad and chicken all the time.
• Drink a large glass of water before you eat.
• Use the “plate method” for portion control: ¼ of plate is protein, ¼ plate is nonstarchy vegetable, ½ the plate is a leafy greens salad. This helps to guide the correct ratio of protein/carbohydrate.
• Order one or two appetizers as your meal in lieu of an entrée. Appetizers are often appropriately sized and when paired with a salad can make a perfect high-protein, low carbohydrate meal.
• Let your dining companions know ahead that you might have a preference as to where you eat. Take a larger role in directing the choice of restaurant so you have more control over your healthy food options.
• Limit alcohol intake. If your dining companions are drinking alcohol and you don’t wish to, consider having a club soda with lime. This type of drink looks like an alcoholic beverage but is carb-free and won’t weaken your resolve to stick with your food plan. If you want to enjoy a drink, consider having a glass of water before and after the alcoholic drink. Also, consult the “Alcohol” page in your “Daily Tracking Guide” to choose a drink that is lower in carbs.
• If you are looking forward to eating at a particular restaurant and/or to celebration a special occasion and want to eat off program, do so. But do so mindfully and with a plan. Limit the exception to a single serving, and avoid using the exception as an excuse to continue eating off-program. Enjoy your exception, and then get right back onto program.
• If you want to linger with your companions but don’t want dessert, order a hot tea or coffee with cream. These can make you feel like you are enjoying an after-dinner treat and give your hands occupied so you’re less likely to take bites of a shared dessert.
• Suggest conversation continue after the meal while walking or sitting on a park bench. Sometimes simply getting away from the dining table earlier than anticipated can reduce unplanned eating exceptions, like nibbling on bread, having another drink, or sharing des sert.

Try using the tips you checked in Part 1 when you next dine out. Keep in mind that develop ing new habits takes practice over time, so commend yourself even for small “wins,” and recognize that imperfections are part of relearning new habits.