1) Eat throughout the day prior to going. You’re much less likely to binge or overeat if you eat consistently. A couple of high protein and vegetable meals earlier in the day can also keep you fuller for longer.
2) Look at the menu prior to going. Checking the menu prior to your visit can allow you to plan your order ahead of time, which tends to be more balanced than when you decide in the moment.
3) Know what to look for. Fried, deep-fried, battered, creamy, cream-based, crispy, gravy, bacon, buttery, mayo, aioli, rich, breaded, cheesy, au gratin and tempura denote higher calorie preparation.
4) Limit liquid calories. If a sugary drink is an occasional thing, it’s not a big deal, but if sugary beverages are part of your routine, they can contribute to health problems.
5) Portion sizes. Portion sizes at restaurants tend to be quite large so it pays to be mindful about our hunger levels and make sure we are paying attention to our bodies cues.
6) Aim for a balanced meal. A good goal is to make 1/2 your plate vegetables, 1/4 complex carbohydrates, and 1/4 protein.
7) Choose what you really want. Make choices that are supportive and in line with what you truly want. Aim for a starter or dessert, but not both. Choose between alcohol or bread to start. You don’t have to go all-in just because you’re at a restaurant.
8) Prioritise vegetables and grains. Restaurant meals aren't always high in grains or veggies so look for a salad or another veggie on the side. Also look for wholegrain side dishes, such as brown rice or quinoa.
9) Make requests. Omissions like no butter, no oil, sauces on the side, smaller portions or for healthier substitutions such as a side salad instead of french fries are all perfectly fine to make.
10) Satisfy your cravings. If something from the dessert menu sounds special, have it and stay present while enjoying it. But if the dessert menu sounds ordinary, you don’t have to order anything just because you’re eating out.
