When I work with my clients, I get to know their "weakness". You probably aren't surprised to learn that many of my clients have a difficult time eating well at restaurants. They leave feeling overly full or stuffed. They notice a "food hangover" the next day. They even feel anxious about going out to eat and/or feel guilty afterwards. Can you relate? Thankfully, they soon learn that going out to eat doesn't have to negatively impact their mood, weight or health. It can be a fun, satisfying experience free of guilt. Bye, bye food hangovers!

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First, let's talk about what doesn't work:

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1. Restricting your food intake during the day to "save up" enough calories for dinner. This almost always leads to overeating. 

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2. Going into a meal thinking of it as a "cheat meal". I really dislike this phrase and personally never use it! 

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3. Ordering the lowest calorie item on the menu whether or not it sounds good. This leads to feelings of deprivation which can lead to food cravings. 

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Here's what works:

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1. Eat a snack before dining out. This prevents excessive hunger and overeating. I usually grab an apple or carrot sticks to make sure I'm not overly hungry.

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2. Look at the menu (or Yelp photos) ahead of time. I almost always check out Yelp and browse the food photos. This helps me navigate the menu and pick a healthy + yummy option. 

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3. Keep yourself accountable. A portion of my nutrition sessions usually involve goal setting for dining out. Some of us just need that extra help to stay on track!

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For more personalized dining out tips, book a free 30 minute phone consultation with me! I can find out more about you and explain the program before getting started.

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Best,

 

April Murray, Registered Dietitian