Making Better Eating Choices When Dining Out
Eating out is a great opportunity to connect with friends and family, take a break from cooking, try new foods and experience different cultures. It is perfectly fine to treat yourself and enjoy the moment, but if you’re eating out regularly and not consciously thinking about your choices, this can start to have a negative impact. Particularly for those who are living with a chronic disease, working towards maintaining or losing weight or just want to have more energy and feel better. Although it can be difficult to make nourishing choices at a restaurant, here are some simple guidelines to keep you on track:
Plan Ahead
Most restaurants post their menus online and the bigger chains are required to include the nutritional information for each dish. It is a good practice to take a look at the menu and plan what to order before you even arrive at the restaurant. This will help deter you from impulsive and less-nourishing decisions that can be easy to make when you’re hungry, distracted or influenced by the sights and smells around you. Of course then you also need to stick to the plan!
Be Aware of Portions
Although portion sizes have decreased in recent years, entrees at restaurants are often served in larger amounts than we need or are used to. Visualize your portions at home and try to stick to a similar size when eating out. To avoid overeating, share a main dish with someone at your table, choose a lunch-size or appetizer option or request a takeaway container to set aside a portion before you start your meal. Slowing down your eating pace will also help you be more in tune to your hunger cues and give you an opportunity to stop eating when you feel full. Canada’s Food Guide can give you more specific information about portion sizes.
Make Adjustments
The way food is cooked and served can significantly impact its nutritional value. Ask your server about ingredients and cooking methods so you can request changes to meet your needs whenever possible. Little adjustments like grilled or baked instead of fried, sauces or dressings on the side or skipped altogether, removing high-fat extras like cheese or bacon and switching to whole grain pasta or pizza dough can lead to a more balanced meal. Pick dishes that feature vegetables like a stir fry or kabobs and aim to increase your vegetable totals by substituting fries for greens or asking for extra vegetables on wraps, burgers and pizzas.
Watch Drinks
People often overlook their beverages when they are trying to make better eating decisions. Alcoholic drinks, sweetened pop or juice and specialty coffees with flavour syrups and other additives can be very high in sugar and calories. Consuming alcohol can also impact your decision-making and affect your food choices. If you are eating at restaurants often, especially if your job involves dining out, make sure you also account for beverages. Still or sparkling water with a lime wedge or an unsweetened tea can be better everyday options.
Moderation is Key
Like everything in life, the key to success is always moderation. You can enjoy an indulgent meal, a stiff drink or a celebratory dessert and still have a healthy lifestyle overall. On a more frequent basis, plan ahead, make the simple swaps and be more aware of portions and hidden calories, and you will experience the benefits of healthy eating over time.
A healthcare professional can give you more specific recommendations on what to eat and the modifications you should make based on your lifestyle, goals and medical history. A dietitian at VHA Home HealthCare may be able to help you create a meal plan based on your specific needs. Contact VHA’s Enterprise Health Solutions team at 416-489-2500 ext. 4649 or by email at ehs@vha.ca for more information.
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