Dining Out on a Diet: Yes, It's Possible!

Choose Your Restaurant Wisely

Selecting the right restaurant is the first step in maintaining a healthy diet while eating out. Opt for places that offer a variety of healthy options. Even fast-food chains have started to include healthier choices on their menus. According to a study by the CDC, 36.6% of adults consume fast food on any given day, but many fast-food restaurants now offer salads, grilled items, and low-calorie beverages (CDC, 2018).

Navigating Special Diets

If you're following a specific diet like the South Beach Diet, which emphasizes low-carb, high-protein meals, dining out can be more challenging but not impossible. Most restaurants have options that can fit into your meal plan; you just need to be a bit creative.

Tips for Special Diets:

• Avoid Fried Foods: Opt for grilled, baked, or steamed options.
• Skip the Gravies and Dressings: Ask for sauces and dressings on the side, or better yet, skip them altogether.
• Salad Tips: Salads can be a healthy choice, but heavy dressings can add unnecessary calories. Instead, ask for lemon juice or vinegar as a dressing alternative.

Beverages Matter

What you drink can significantly impact your calorie intake. A study published in the American Journal of Public Health found that sugary drinks contribute to weight gain and other health issues (AJPH, 2014).

Healthier Drink Choices:

• Water: Always a safe bet. Add a lemon wedge for flavor.
• Unsweetened Iced Tea: A low-calorie option that still offers flavor.
• Milk: Provides essential nutrients like calcium and vitamin D.

Dessert Decisions

Dessert can be the ultimate test of willpower. However, you don't have to skip it entirely.

Healthier Dessert Options:

• Fruit Bowl: Enjoy the natural sweetness of fruit without added sugars.
• Low-Fat Frozen Yogurt: A great alternative to ice cream, often available in various flavors.

Interesting Stats

• Caloric Intake: On average, a restaurant meal contains 1,205 calories, which is more than half of the daily recommended intake for most adults (JAMA, 2016).
• Portion Sizes: Restaurant portions have increased significantly over the past 20 years, contributing to overeating (National Institutes of Health, 2013).

Conclusion

Understanding what you can and cannot eat is crucial for successfully navigating restaurant menus without compromising your diet. With these tips, you can enjoy dining out without feeling like you're sacrificing your dietary goals.

References

• CDC Fast Food Consumption
• AJPH Sugary Drinks Study
• JAMA Restaurant Meal Caloric Intake
• NIH Portion Sizes

By making informed choices and being mindful of your dietary restrictions, you can enjoy the pleasure of eating out without compromising your health goals.