The big picture
- The more often you eat out, the more intentional you need to be about your choices.
- Most places do offer better-for-you options.
- A majority of trouble comes from portion sizes and “extras.”
Mental traps of eating out
- Desire to get your “money’s worth.”
- Eating out encourages the “what-the-heck” effect.
- Socializing often happens around food; if you want to socialize, you have to go out.
- Social pressure can affect your food and drink choices.
Before you order
- Do your homework: Research options ahead of time so you can go in with a game plan.
- Don’t arrive famished, which can lead to poor choices and overeating.
- Watch the “extras” and “meal deal” traps.
- At fast food restaurants, order à la carte to save money and optimize nutrition.
- If chip or bread baskets are brought to the table, be mindful of consumption and pass up refills.
- Stick with non-caloric beverages such as water or unsweetened iced tea.
When you order
- Order first to avoid being influenced by others’ choices.
- Ask questions about ingredients and preparation methods.
- Make modifications: request sauces on the side, no salt or butter on vegetables, or substitute sides.
- Ask for a to-go box to be brought with your meal.
- Include nutrient-dense foods such as whole grains, lean proteins, fruits, and vegetables.
While you eat
- Savor your food by eating slowly and without distraction.
- If you did not enjoy the food, reflect on why.
- Put half away before you begin eating if you have a to-go box.
- Monitor fullness by pausing partway through the meal.
- Signify when you are done eating by pushing your plate away, covering it with a napkin, crossing utensils, or sipping your beverage.
