Smart Dining Choices: Managing Portion Sizes at Restaurants

 Smart Dining Choices: Managing Portion Sizes at Restaurants

Managing portion sizes at restaurants is key to maintaining a healthy diet. Here are some strategies to help you make smart dining choices:

1. **Plan Ahead:**

   - **Check Menus Online:** Look for healthier options and appropriate portion sizes before you go.

   - **Decide in Advance:** Determine what you will order ahead of time to avoid impulsive choices.

2. **Start with a Salad or Soup:**

   - **Fill Up on Vegetables:** Starting with a low-calorie salad or broth-based soup can help you feel full and prevent overeating.

   - **Beware of Add-ons:** Avoid creamy dressings, cheese, and croutons which can add extra calories.

3. **Mind Your Portions:**

   - **Share Meals:** Split an entrée with a friend or family member.

   - **Ask for Half Portions:** Some restaurants offer smaller portions upon request.

   - **Box Half Immediately:** Ask for a to-go box when your food arrives and put half away to take home.

4. **Choose Wisely:**

   - **Focus on Protein and Veggies:** Opt for dishes that are high in lean proteins and vegetables.

   - **Avoid Fried Foods:** Choose grilled, baked, steamed, or broiled options instead.

   - **Skip the Bread Basket:** Ask the server not to bring bread, chips, or other pre-meal snacks.

5. **Modify the Menu:**

   - **Customize Orders:** Ask for dressings and sauces on the side to control the amount you use.

   - **Substitute Sides:** Replace high-calorie sides like fries with a side salad or steamed vegetables.

6. **Eat Mindfully:**

   - **Savor Each Bite:** Eating slowly allows you to enjoy your meal and recognize when you're full.

   - **Stay Hydrated:** Drink water throughout your meal. Sometimes thirst is mistaken for hunger.

   - **Listen to Your Body:** Stop eating when you feel satisfied, not stuffed.

7. **Dessert Considerations:**

   - **Opt for Fruit:** Choose fresh fruit or a fruit-based dessert.

   - **Share a Dessert:** If you want something richer, share it with someone else.

8. **Healthy Beverages:**

   - **Limit Sugary Drinks:** Opt for water, unsweetened tea, or other low-calorie beverages.

   - **Be Cautious with Alcohol:** Alcoholic drinks can be high in calories; stick to one drink or choose light options.

Implementing these strategies can help you enjoy dining out while keeping your portions in check and maintaining a balanced diet.