Social Eating and Traveling Tips

Eating Right

It’s one thing to stick with your diet regimen when you’re at home, in control of the contents of your refrigerator and your portion size. But what about going out to dinner with friends? Worse, how do you stay on track when your dream vacation has you seated by the dessert cart at every meal?

Eating right when you’re out of your comfort zone can actually be easier than when you are at home, so long as you think smart and plan ahead.

Getting in shape can be an arduous journey, and you should allow yourself to celebrate along the way! However, celebrating doesn’t mean two helpings of dessert. Instead, focus on these simple tips to help you enjoy your dinners out on the town without compromising your weight loss goals.

Have fun along the way

Food has become our society’s way of bringing people together, bonding friends, and building relationships. Unfortunately, for those of us looking to cut back on what and how much we eat, this can make previously enjoyable dinner dates to be dreaded and avoided tasks.

It doesn’t have to be this way. Remember why you’ve been invited out in the first place: to enjoy the company of others. You do not need certain amounts of food or certain types of food to accomplish this.

The worst thing you can do for your self-confidence is to shut yourself off from your circle of family and friends, or to stay shut in the house all the time. After all, when you do meet your weight loss goal, you still want friends around to enjoy it with!

Strength in numbers

If you’re nervous about your willpower, go through a couple of trial runs with other friends who are watching what they eat. In this case, peer pressure can be a positive thing, as you all encourage one another to make healthy meal decisions.

Avoid the urge to compete with one another to see who can drink the most water and eat only shredded lettuce leaves. Instead, choose an old favorite and split it with a partner. This way, you won’t feel deprived and your portion size will automatically be limited.

Not only will your waistlines be smaller, but so will your bills!

Call ahead

Chances you, whatever restaurant you will be frequenting has heard every request in the book—twice. If you’re concerned you won’t be able to find something on the menu that meets your needs, call ahead and explain what you’re looking for. Even if it’s not on the menu, they may be able to whip something up especially for you if you’ve called in advance.

Phoning early can also provide nutrition information for certain meals, if you need this information.

Avoid temptation

There is no law that says you must have a basket of bread, butter, and oil before a meal out. If it is on your table when you are seated, request that it be brought back to the kitchen.

If your dinner mates are eager to start off with the carbs, then order a glass of water and take a sip each time you are tempted to break bread. Besides, you’ll want the time you would have wasted buttering and dipping to spend reading the menu for smart, sensible choices.

Don’t assume that you’ll be able to hold out on temptations throughout the entire meal. Set yourself up for success when you order by requesting they leave off the oils and sauces. Request that your meat and vegetables be steamed, not fried. Order a salad (with light or no dressing, on the side) or side of veggies instead of fries or mashed potatoes.

Bring your own…

If there are certain food flavorings that you have come to enjoy as substitutes for traditionally fattening ones, bring them along and request that the chef prepare your meal plain. If you like Splenda in your iced tea, bring along a few packets. If a dash of homegrown spices moves your taste buds better than a slathering of mayonnaise and mustard, then bring along a shaker.

On vacation, rent a room with a mini-fridge. Bring along (or pick up) a few light, healthy items to eat as snacks in-between (or in place of) meals. Avoiding even one or two meals out will help reduce temptation and provides more time to enjoy other vacationing activities.

It’s all in the portions

Most restaurants offer half-sizes (at smaller prices). If it’s not listed on the menu, just ask, and your request will more than likely be accommodated. Restaurant portions are significantly larger than actual portion sizes; a half-size will more than adequately replace your normal meal size.

There’s no rule that you must order your meal from the entrée list. Peruse the appetizer menu for attractive (and smaller) options. You can also create a delicious and unique meal by combining various side dishes.

Alternately, you can request your doggie bag in advance. If they don’t offer to package half your meal for you, decide for yourself (before you begin eating) what an appropriate portion size is and wrap up the remainder. A doggie bag leaves you something delicious to look forward to the next day. Place it under your seat so it won’t present a temptation while you’re enjoying your current meal.

Fill up on the good stuff

Drink plenty of water before you leave for the restaurant, and while you wait for the food to arrive. This will help fill you up and prevent hunger-inspired indulgences.

Request your salad (and/or soup, if it’s not creamy) be brought out first, and dig in. By the time your food arrives, you should be able to more rationally determine what portion sizes are appropriate, and if anything needs to be avoided.

Dreaded desserts

If everyone is splurging on the dessert menu, that doesn’t mean you have to be left out. See if the kitchen can put together a fruit bowl or a sorbet dish to satisfy your cravings without putting all your conscientious work at dinner to waste.

Even better, enjoy a cup of coffee or tea to end your meal.

Distract yourself

Vacations should be a luxurious time to indulge oneself and have fun. Though it does lead to eating out more often, it also removes many of the day’s temptations: you won’t be wandering over to the kitchen when you’re bored, or overindulging at the grocery store and then feeling “obligated” to eat what you’ve bought.

Spend time in the pool, on the sand, and at the shops, not at the restaurants. Most vacation hot spots are ideal for eating on the go; you can pick up a small meal from a roadside vendor and eat it while walking the boardwalk and enjoying the sights and sounds.

Don’t make food about suffering. If the smell of saltwater taffy engulfs you, treat yourself—to one. Having a small amount will indulge your craving without compromising your diet. Better yet, after you buy your taffy, don’t begin eating it until you’ve walked far enough away to avoid being tempted by the smell.

Don’t stress

Vacations and meals out are intended to be enjoyment, not torture. If you do go a little overboard, it’s important not to beat yourself up over it; rather, use that experience to learn where you can improve the next time you are in that situation.

With the right approach, eating out can be a pleasurable experience. Remember, a successful diet is a lifelong lifestyle modification; you need to be able to incorporate healthful eating out activities into your routine.