Research has shown as a nation, we eat out on average between four and five times a week. Eating restaurant meals invites portion sabotage. Plan for what you will order before you eat out. If you will be going to a restaurant with a menu you are unfamiliar with, check it out on the internet first if possible.
To control your portion sizes when eating out:
- Choose a lunch size rather than the dinner size.
- Choose an appetizer/small plate rather than an entrée.
- Share a meal or cut your meal in half when it arrives and save it for lunch the next day.
- Have a small healthy salad or broth-based soup before your meal
- Have a salad before your smaller size pizza and save slices for breakfast or lunch the next day
- When choosing fast food order the small size (i.e. small fries could save you 300 calories)
When I gaze out my condo window I have a view of multiple coffee shops and restaurants. Although I cook in my kitchen most nights and rarely eat fast food, all of the above strategies have worked for me.