Clean, healthy eating and the 21 Day Fix are not a diet but a lifestyle. And that includes eating out! Here are some tips for success when dinning out.
PLAN AHEAD: This is probably the most important tip. If you know what restaurant you are going to ahead of time look up the menu online so you can decide ahead of time what you are going to eat before you get to the restaurant. Make wise choices and incorporate your meal into your meal plan.
Your best bet is to order meals that you can identify the foods such as steak, chicken or fish; salad; vegetable and a potato or rice. Beware of foods described as fried, battered, creamy, crispy, breaded or smothered. Foods described as broiled. steamed, baked, roasted, grilled, or sauteed are usually healthier choices.
READ THE 21 DAY FIX FOOD GUIDE: The 21 Day Fix Food Guide provides information and tips for eating out beginning on page 70. Included are examples of restaurant food and their container equivalents.
REMEMBER PORTION CONTROL: I am not saying to bring your containers along but have a good idea of what your portions should look like. In other words use visualizations such as these:
- Veggies and fruits (purple): a serving is 1 cup which is about the size of your fist or a tennis ball
- Protein (red): a serving is 3/4 cup which is about 4 ounces or the size of your palm (fingers not included)
- Carbohydrates (yellow): serving is 1/2 cup or about half of a baseball
- Healthy Fats (blue) is 1/4 cup or about the size of an ping pong ball or large egg
- Seeds/dressings (orange) – 1/8 cup or about 1/2 an egg
- Oils (1 teaspoon) is about the size of a dice
ASK QUESTIONS: Ask questions about how the food is prepared or what the ingredients are if you are unsure. Ask if substitutions can be made. For instance request that butter not be put on your vegetables or ask if brown rice can be substituted for white.
DRESSINGS, SAUCES: Ask for dressings to be on the side. That way you can determine the amount you consume.
TAKE OUT CONTAINER: Ask for a take out container before your meal arrives. That way you can transfer what you are not going to eat to the container to take home. You are then not tempted to eat more than you planned.
SHAKEOLOGY: Drink your Shakeology just before you walk out the door. This will help you:
- Keep from starving
- Keep you from eating the basket of bread and butter before your meal arrives
- Curb your cravings
DRINKS: Order water as your main drink. However make sure and save a yellow for a glass of wine!
WORKOUT: Workout before you go and you will be more relaxed and enjoy your meal and company!
Staying on track when going out to eat on the 21 Day Fix requires thought and planning but that is no different than creating your meal plan for the week. And if you over indulge a little, don’t beat yourself up just get right back on track! If you have other tips please share them!