Eating healthy when you eat out
We’ve all been there, when your friend calls and organises dinner and drinks on a Friday night. What do you do if you want to eat well, and stick to your plan, but also want to catch up with your friend? Here are some tips on how you can do both!
Plan ahead
You choose the restaurant and select a place with healthy options. It's important to note most restaurants will have clean eating options. I know you want the pizza, but even an Italian restaurant will have a delicious and healthy veal, chicken, fish or beef dish with roasted vegetables.
Most restaurants also have their menus on their website, so I recommend checking what they have on offer and decide what you will be having before you get there. This will stop food-envy, peer-pressure and any cravings to take over.
Avoid being (really) hungry before
Similar to grocery shopping on an empty stomach, where you want to buy the whole shop, you might over-order or consume too much if you are overly hungry before going out. If you are meeting up with the friends at 8pm but haven't eaten since 12pm, you might want to break the hunger craving with a nut bar, or protein bar to halt the cravings of overeating.
Stay hydrated and choose alternatives
You can always opt for alternatives like soda/sparkling water with lime or lemon if you are drinking. Choose light or alcohol reduced drinks. It’s important to keep hydrated as it will help limit cravings and overeating.
Choose alternatives such as grilled instead of fried meat, coffee instead of dessert and ask for sauce on the side, you may be surprised by how much less you consume!
Prioritise events - behaved to missbehaved
For those with busy dining schedules and who entertain a lot, you need to be extra prepared with the above process. One technique that has worked well for clients in the past, is to prioritise each function in an order of behaved to missbehaved. For example if you have 3 events in one week, you might choose one event that you know you will be less strict (missbehaved). The other two you will have to be behaved, eat healthy and cut out the booze.
Always remember you can be flexible - you can still go out, be healthy and have a good time and a treat every now and then won’t hurt!
Also in The F Word
The importance of sleep
Keep motivated during the holidays
Summer is here. The weather has changed, the sun is out for longer, party planning is in full swing, and we are excited for the holiday season to begin. It’s very easy during the last few months of the year to fall into the mistake of neglecting your training and healthy eating habits because there is alot going on. You still need to worry about you and how you manage your time, training and eating habits during this time.
Steven D'Onofrio
Author