According to the NPD Group, more than half of all restaurant guests say they are healthy eaters at home. But, when it comes to dining out, it’s a whole different matter—only half of those home healthy eaters eat healthy at restaurants.
Why? Some say they just want to indulge or they want to eat what they want. But others say there’s nothing healthy on the menu or that the healthy items just don’t look appetizing. And that’s where diners go wrong. The most flavorful, healthful items are not even on the menu.
Here are some tips on how to eat out healthy at all your favorite restaurants—without feeling deprived:
- Speak to the manager (not the server). Instead of ordering one of the “healthful” items on the menu (let’s face it, they’re often quite bland), consider ordering off the menu. For that you’ll need to talk with someone who knows everything about the food: portion sizes, preparation methods, seasoning and the capabilities of the kitchen staff to make substitutions. So call the manager—best done ahead of time and between meals (such as 2–5pm) when they’ll have time to talk. In most cases, managers are able to offer many more interesting (and flavorful) suggestions on what to order, as well as how to order it. Then, when you get to the restaurant, instead of holding up your party with lots of questions, you’re ready to order. You can even assure the server that you’ve already run these special requests through the manager.
- Ask for your steak, chicken, vegetables, pancakes, and more to be cooked as usual…but without the butter topping. Keep in mind that this is very different from asking them to prepare the food completely without fat. That’s tasteless (double entendre optional). Most patrons are unaware that many restaurants dress up their food with a final brush or dollop of butter on top of nearly everything. At 120 calories per tablespoon those calories can really add up.
- Skip the salad. If you’re ordering the salad “because it’s healthy” or to “get your veggies,” forget it. Salads often consist of lettuce of low nutritional value (dark greens have more nutritional value than iceberg lettuce) along with high-fat/high-calorie ingredients such as croutons, cheese, bacon, and dressing—adding up to as much as 500 calories for a side salad.
- Don’t trust your instincts. Unless you can share a plate with a friend, it’s best to avoid restaurants that use large plates, bowls and glasses. Dr. Brian Wansink, director of the Cornell Food and Brand Lab and author of Mindless Eating, has conducted dozens of research studies showing that people tend to eat 30–50 percent more when served large portions in restaurants. And, interestingly, this was true even when the food didn’t taste good. Consider the study he did in a Chicago suburb where moviegoers who had just finished lunch were offered medium-size and large-size buckets of very stale popcorn. Those who were randomly given the large buckets ate 51% percent more than those who had the medium-size buckets.
- Ask for the doggie bag with dinner. If you find yourself at one of those restaurants with very large portions, you might consider asking for the doggie bag right away—even if you’re not planning to take it home. Out of sight, out of mind really does work. Chances are you won’t even miss it.
- Stand up and lose weight. Have you ever noticed that often it’s not until you stand up at the end of meal that you notice how full you are? It takes about 15–20 minutes for your stomach to send the full message to your brain. Find an excuse to stand up halfway through the meal and ask yourself if you’ve had enough; often you’ll realize that you’re already full.
- Eat very slowly. Actually, it’s not just the stomach that sends the message to the brain that we’re full: the sensation of fullness starts in our mouth. So take small bites, put your fork down between bites, and chew long enough to fully enjoy all those flavors in your mouth. Remember: people who eat slower tend to be leaner.
- Look at the dessert menu first. If it’s dessert that you came for, make your choice right away. Then, plan the rest of your meal around it. You might choose an appetizer instead of an entrée.
- Remind yourself that it’s waist or waste. Hate wasting food? Remember that when you finish everything on your plate, it adds to your waist. Doesn’t waste seem more appealing?
- Create closure. Most of us need a signal that the meal is over. For many of us, it’s when the food is gone and the plate is empty. Given that dinner portions often contain more calories than you need in an entire day, that’s a sure prescription for weight gain. Instead, use an alternative closure technique to reduce the temptation to keep nibbling. This includes moving your plate away (or covering it with hot sauce or your napkin), popping gum or a mint in your mouth, or sipping a cup of hot tea or coffee.
Eat right…and enjoy every bite!
