When was the last time you went out to eat? Was it at a steakhouse? Your neighborhood Italian restaurant? Did you grab tacos with your friends? No matter where you go, when you're looking to lose weight and lose weight fast, going out to eat can pose as a struggle or an obstacle.
But, success weight loss that is easy and sustainable does not mean you have to give up going out to eat with your friends and family. In this blog, we will explore how to navigate meals out when you have weight loss goals, and how you can still reach your goals while still enjoying the delicious food. You can still go out to eat and make healthy choices!
As Registered dietitians and nutrition coaches that specialize in weight loss, we go out to eat often with family and friends, and it doesn't have to be a challenge for you.
What should I be aiming for?
Meals out are no different than the meals at home when we are looking for the balance of the meals. Meals out, although they tend to be higher in calorie and heavier, can still follow the PCC method we teach at Nourished with Emily. This means, these meals should have protein, carbs, and some color to promote fullness and digestion. Perhaps your main entree doesn't have color in it, you could grab a side salad or asked for the steamed vegetable side.
What to eat at a Steakhouse
You’re likely to order a steak along with some sides. Steak is a great source of protein and iron. If you’re not in the mood for steak, many steakhouses also offer chicken as a protein option. When choosing a steak, opt for a leaner cut like a Strip Steak or a Filet to reduce saturated fat while increasing protein intake.
A common side dish at steakhouses is mashed potatoes, but you can swap these for a baked potato. This allows you to control how much butter, sour cream, or other toppings you add. To round out your meal, consider adding a side of vegetables like roasted broccoli or asparagus for some extra color and nutrients. You can even top your baked potato with these veggies for added flavor and nutrition.
Pro tip:
Another effective strategy for choosing healthier options at restaurants is to select dishes that are described as boiled, steamed, or roasted rather than fried. These cooking methods typically use less oil, which helps reduce the amount of fat and calories in your meal. This approach can be applied at steakhouses, Italian restaurants, Mexican restaurants, and more.
Pro Tip:
Another effective way to make your meals healthier when eating out is to request sauces on the side. For example, at Italian or Mexican restaurants, many dishes come with sauces or dressings, such as those on salads. By asking for these on the side, you can control the amount you add to your meal. Most sauces and dressings are high in fat and calories, so managing your portions can help limit your intake. Additionally, opting for vegetable-based sauces instead of creamy or rich ones can further reduce fat content.
Pizza and Italian Restaurants
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We all love pizza, but how can we make it a balanced and healthy meal? First, it's important to remember that you can enjoy pizza and still meet your nutritional goals. After choosing your pizza, consider adding one or two vegetable toppings and a protein. Vegetables can help reduce fat and increase fiber, while the added protein can keep you fuller longer. For example, you might enjoy a plain slice topped with peppers, onions, and mushrooms, paired with a side of grilled chicken. These additions can enhance the nutritional value of your meal. Additionally, ordering a salad on the side can be a great way to increase your intake of vegetables.
Sub Shops
We all enjoy a good sub, whether it's from Subway, Jersey Mike's, or another favorite spot. They’re convenient and delicious. To make your sub a healthier choice, try adding extra vegetables such as onions, pickles, bell peppers, and more. You can also swap out higher-fat meats like beef for leaner options such as turkey or chicken. Many sub shops offer different types of bread, so consider opting for whole grain or multigrain varieties. These choices provide additional fiber and nutrients, helping to keep you fuller for longer.
Portion Size
Finally, portion sizes are crucial to consider. Most restaurants serve more than one portion per meal, so it's important to pay attention to your fullness and hunger cues. You can always take home what you don’t finish and enjoy it the next day, which can help reduce your calorie intake. To prevent overeating, try making an imaginary line at the halfway point of your meal. Pause there and check in with how you're feeling before deciding whether to continue eating.
Overall, using the PCC method, considering how foods are prepared, and listening to your hunger cues are all effective strategies for choosing healthier options while dining out. You can enjoy eating out and still meet your nutritional goals. If you struggle with going out to eat and want to reach your health and fitness goals and enjoy dinner with your friends, Nourished with Emily can help!
Our Nourished Membership offers guides and trainings on navigating meals out with family and friends, how to understand the menu lingo, and more! For only $29/month, you get access to our entire resource library, Q and A, and group chat with our RD team for support with meals away from home, and so much more! Get more information and join us here!
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