11 Dietitian-Approved Tips for Dining Out Without Sabotaging Your Weight-Loss Goals

You're on a diet, trying to lose X pounds before Y date and, therefore, have cleared your social calendar in hopes of reducing any exorbitant eating or drinking occasions. Sound familiar?

For many, dining out and weight loss are mutually exclusive. And we get it — the odds are stacked against you when it comes to eating out and trying to be healthy, let alone lose weight.

Indeed, a January 2020 study in theJournal of Nutritionrevealed some somber stats when it comes to eating at your favorite restaurants: Researchers found that 70 percent of the fast-food we eat is of poor diet quality, and half of all meals at full-service restaurants are poor in nutritional quality.

But enough with the bad news. Here's the good: You can still eat out on a diet. To prove it, we polled seven dietitians (including yours truly) for their top tips to help you navigate dining out, from before you even walk through the door to after you're done eating (yes, there's more you can do there, too!).

读莫re:Trying to Lose Weight? These Is the One Food Group You Should Probably Cut (No, It's Not Carbs)

1. Be on the Planning Committee

"There are some restaurants where it's nearly impossible to order well. Others are much easier," saysDJ Blatner, RDN, author ofThe Superfood Swap. "So make sure you are part of the planning committee in choosing the place you go!"

Blatner suggests looking for the following on the menu, so you know you'll have some healthy options:

• Side salads
• Veggie-rich meals
• Small portionsor a la carte versions of your favorites (think side of meatballs or a single enchilada)

2. Make a Plan Before You're Out the Door

After your duties on the planning committee are over, peruse the menu and set a plan for what you're going to order. It's easier to make a healthier choice when you're a) not hungry, and b) not tempted by what your friends or significant other might be ordering.

Make a plan, but be flexible. If something's not available or if you change your mind, it's OK — just be aware of your choices and why you're making them.

3. Remember Where You Are

"If you're at a diner, don't order the seasonal salad or seafood platter. Go for what they're known for so you can enjoy the best food they can make," saysMaggie Moon, RD, best-selling author ofThe MIND Diet.

Moon adds that you can upgrade to healthier choices within those selections, likegrilled chickenrather than fried, whole-grain toast instead of white and extra veggies in your salad or omelet.

4. Pick Your Favorite 'One Extra'

"Dining out gets extra tricky because in addition to your main, there's alcohol plus appetizers plus dessert," Blatner says. "Aim to pick only one of those extras (your favorite): drink, appetizerordessert."

5. Skip the Entree

"Try ordering sides instead of an entree. For example, when dining at a Mexican restaurant, order a double side of grilled veggies, a side of black beans and a side of guac," recommendsCynthia Sass, MPH, RD, author ofSlim Down Now: Shed Pounds and Inches with Pulses — The New Superfood. "It'll leave you feeling full, satisfied and energized, and it'll be less expensive than themeat-based taco salad(served in a fried shell) or the veggie fajitas that came with extras (rice, cheese, sour cream tortillas)."

6.蔬菜换成应用

"Rather than ordering an appetizerandan entrée, plan to order a side of vegetables in addition to your entrée — then play the role of chef and incorporate that veggie side directly into your meal," saysJackie Newgent, RDN, culinary nutritionist, author ofThe Clean & Simple Diabetes Cookbookand advisor to Lunch Unpacked. "It adds color, volume, flavor and excellent nutrition, even if you started with a not-so-healthful entrée, such as simply stirring steamed spinach into a mac-n-cheese entrée."

读莫re:Trying to Lose Weight? Eat More of These 3 Things

7. Build a Meal Like a Pro

"Before you look at the appetizers, scoot down the menu to the main dishes so you can determine what will go best with it," saysBonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of _Read It Before You Eat It: Taking You from Label to Table. "_For example, if you're in the mood for fish or poultry, you may want an appetizer that doesn't have any protein (like a soup or side salad), since you'll be getting enough in your main dish."

8. Have It Your Way

"Many people are nervous to ask for substitutions when ordering out, but it can be key to improving the nutrient quality and enjoyment of your meal," saysKelly Jones, RD, CSSD, a Philadelphia-based sports dietitian. "For example, if someone is aiming to follow a moreplant-based dietand they choose a vegan dish, it may be lacking in protein. Find vegan protein sources, such as lentils or beans, in other dishes on the menu and add them to yours."

9. Be Aware of Your Surroundings

"Fast music and bright colors are social-engineering methods to make you eat more and faster," Moon says. "Knowing this, take a few deep breaths before your meal to be present and mindful as you enjoy your food."

10. Take a Walk

Working outright after eatingis a bad idea — as in, wait three to four hours — but taking a leisurely stroll can be helpful. A slow walk (about 2.5 miles per hour or less) can help with digestion, and if you overdid it when eating, it can help manage your blood sugar levels.

11. Don't Beat Yourself Up

Speaking of overdoing it, if youdo吃或者喝太多,没关系。停止任何负面self-talk or feelings. Remember that it was one meal, and any blame or bashing you're doing to yourself is only making things worse — it can have a negative affect on your stress and your overall health.

Instead, drink lots of water to help with digestion, and focus on getting fiber in your next meal, which can help your body better filter and remove waste.

读莫re:5 Things to Do Instead of Detoxing After a Big Meal