One of my favorite activities we do in our STRIVE lectures is the label reading activity with nutrition information from restaurants. I find it’s hard to make a good choice if we don’t know what good choices are at those particular restaurants…thus taking the time to read and research the options will ensure a healthy choice is made. You can find the nutrition information online for most chain restaurants and alot of them are posting the calories right next to the choices as a result of new labeling laws. I also like using the Calorie King app on my phone to help me make good choices.
If you do not have the option to look at the nutrition facts, here are some tips to help you make healthy and smart choices when eating out:
- Watch your portions: choose a half portion, share your meal, or pack half or 2/3 of your meal to go before you start eating.
- Add to your meal: add more veggies and lean meats if you have the option.
- Eat consistently: eat balanced throughout the day, even though you know you’re going out to eat later. Skipping meals and snacks to save up calories for your night out, will only result in you over-eating and making poor choices because you are so hungry! Have a snack an hour or two before you go to stave off hunger.
- Read wisely: choose dishes that are grilled, broiled, steamed, baked, or roasted. Stay away from dishes that are fried, breaded, crispy, crunchy, or creamy as they typically have more calories, fat, and sodium.
- Ask for help: it’s ok to ask for substitutions or ways to make your meal healthier.
Eating out it part of our social life, so it’s important to be mindful and smart about your choices to ensure you stay on track with your goals!
