Spring Wellness Challenge has begun and I received this question from a participant:
Mandy: “Hey Mandy! I’m looking forward to the month of may and have some birthdays to attend.” What are some tips for staying on track when dining out?
This is a great question, and you may have it too even if you are not taking part in the challenge!
Stay on track with these tips
Menus are available in advance
It’s helpful to check out the menu before you go so you don’t have to decide what to order when you are actually hungry. Your brain isn’t in its best ‘decision-making’ mode when you are hungry. If you have looked at the menu before, you will be able to make a more rational decision.
Snack before
As mentioned above, you will make less rational decisions if hungry. To avoid eating a large meal at a restaurant, snack on healthy and delicious food before you go.
Order soda water with lemon or red wine
If you are trying to stay off alcohol for a while, I like ordering soda water with lemon because it feels as if I ordered a drink. A glass of red is also a great choice if you decide to drink. Avoid beer and sugary drinks. But you already know this.
Skip the bread
Just Do It
Choose protein-rich meals
If you’re a vegetarian, your main protein source should be a plant-based one, such as lentils, chickpeas, or tempeh. You can use lentils, chickpeas, or tempeh if you are vegetarian. I prefer a meal that is high in protein to one with a lot of carbohydrates, such as pasta or pizza. It’s okay if the meal includes a carbohydrate side dish, because the protein will balance the blood sugar spike. Sometime, but not always I will substitute the rice or potatoes with additional vegetables, or a salad. Restaurants are always happy to accommodate this request. This is definitely the healthier option.
Choose sauces based on olive oil instead of cream
Avoid cream-based sauces unless they are creamy because of avocados or cashews. Olive oil is an excellent alternative to cow’s milk, and it is also great for your skin. If you are having salad dressings, choose a vinegar-based olive oil one over a sweet or cream based one. Sweet dressings tend to be loaded with sugar.
What are you doing?
You may be hesitant to order something else, but do not! You’ll be surprised at how many people are interested in your health goals, whether it’s to lose weight or feel better.
