how to tackle dining out
So you’ve got the meal prepping down and you are crushing it at home with your eating but you’re still not sure what the heck to do when you eat out? First things first, things won’t be perfect, and that’s OK. You can still make the most of your decision in that moment and walk away feeling pretty good about time out and the choices you made.
Here are a few things you can try next time you’re going out to eat next!
Focus on vegetables and proteins throughout the day. A lot of times when we order out the protein content is low + veggie count is right there with it. Focusing on these two things throughout the day before you go out to eat will also help keep you full and satisfied throughout the day so you aren’t ravenous when you get to your destination. You will also be more likely to stay on track with your daily protein and veggie intake.
Look ahead at the menu. If you happen to know where you will be dining out, pop onto google and check their menu out quick. Scan it over and go into this experience with a plan just like the plan you have for the day/week. Not quite sure what you're in the mood for yet? Pick a few options.
Well…..what should i pick? The same rules and practices we try and put into place for our day to day eating also apply here.
Does my meal have protein, vegetables, carbs? I wouldn’t worry a ton about the fat because chances are the meat will be fattier/ cooked in some type of fat
Steamed over fried options
Veggies or side salad if possible, unless you REALLY want the fries, get um but maybe get rid of half of them
Package half your meal up to go, no shame is asking for a to go box when you order your food. “Out of sight out of mind.”
Ask for sauces or dressings on the side
Order extra veggies on the side
Have a shake before dinner and skip the appetizer
HOW DO I TRACK MY MEAL AT THE RESTAURANT?
If you find yourself at a chain restaurant, easy, most times you can find their full menu in My Fitness Pal.
Most menus now have a caloric breakdown of each meal. In MFP you can quick add.
Select add food
Hit the plus sign + select quick add
Enter calories and any other information provided
Use your hand measuring guide to estimate your best portions of Protein, Carbohydrates, fats and veggies for that meal ( free download Hand Measuring Guide )
Do your best + if entering in MFP you will have to approximate, ALL WILL BE GOOD.
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Will there be times
where you just say f it
+ have the apps,
THE entree, and
dessert, obviously.
But if you are the type of person who goes out to eat 1-2x a week every week or so, know these minor substitutions will yield great results in the long run. If you are serious about resetting your relationship with food and results in and out of the gym you will need to take these things into consideration from time to time.
One rule I live by and preach to my clients ALL the time — 80/20. 80% whole foods, 20% whatever your little heart desires. This isn’t a one size fits all approach, try a few of these tactics out, some may work and others may not. If you are interested in learning more please reach out to me by booking your free consultation on the site today. I would love to hear from you.