Mindful Eating on the Go: Navigating Restaurants and Events

I previously wrote about mindful eating and how it’s become a game-changer with weight loss and healthy weight management. 

But how do you do this when you are out and about or headed to an event where you have less control over what’s on the menu?

It’s fairly simple, though it does require a little pre-planning and strategy. 

I love a good strategy, don’t you? 

So, let’s strategize!

Here are some of my best tips when it comes to eating at restaurants, enjoying your meal, and still sticking to your health goals:

1. Look up the restaurant’s menu online ahead of time. This way you know what you are walking into and can have your order already selected. Call ahead if necessary and ask if the restaurant can accommodate your dietary needs. 
2. Order first. Try to place your order before anyone else. This will help you stick to your order and not be tempted to change your mind after hearing someone else place their order.
3. Opt for the lunch plate. Most restaurant portions are double or triple a regular portion. Order the lunch size if they will allow it. Otherise, you can ask them to box up half your meal in the kitchen before they even serve you. Instant lunch for the next day!
4. Watch for sauces and seasonings. Ask for sauces and dressings to be brought on the side. Sauces and dressings often hide high amounts of sugar, salt, and fat. By ordering them on the side, you can control the amount used. As for seasonings, you may want to ask for no seasoning and then salt and pepper your own food. Restaurant meals often have a very high sodium content, so by seasoning you own food, you are again controlling what you eat. 
5. Speak up. Advocate for your dietary needs. Depending on personal goals, needs, or preferences, don’t be afraid to ask to skip the bread or for something to be grilled without seasoning or steamed without butter. 
6. Drink water. Try to drink a full glass of water before your meal comes. This will not only aid in digestion, but help you feel fuller and keep you from overeating.
7. Split dessert. If you choose to order dessert, split it with someone at your table or ask them to box half the dessert up for you. This way, you still get to enjoy your food without overindulging. 

When it comes to navigating events, many of the same principles apply. However, there are some additional tips to help:

1. Do the best you can in the situation you are in. Depending on the event, you may not always be able to choose exactly what you’d like. So, do the best you can in that situation and let the rest go. One meal that doesn’t align perfectly with your plan will not ruin your progress, and it doesn’t mean you are a failure. Just don’t let that one meal turn into a series of less than ideal meals.
2. Stick to one plate. If there is a buffet, stick to one plate and don’t go back for seconds.
3. Focus on protein and vegetables. Fill at least ½ – ¾ of your plate with vegetables (preferably ones not covered in cheese sauce or dripping in butter). Fill the rest of your plate with protein. 
4. Speak up. If there is a serving line, ask for extra salad or extra protein. It’s perfectly ok to let them know you can’t or won’t be eating the high carb, high fat option and you’d like an extra serving of the foods that you can eat. 
5. Move away from the food table. If you are at an event or family gathering where the food is just sitting out, move yourself away from that area. Grab a family member or colleague you haven’t spoken with in a while and go sit down with them for a catch up chat away from the food. 
6. Carry water. If you are at a mingling or networking type of event, carry a glass of water or sparkling water with a lemon or lime in it with you. You can sip on the water throughout the event and not feel awkward about not having a fun drink in your hand.
7. Follow the 3 bite rule. If there is a dessert or other food option that you really want to have, get a small portion – about 3 bites worth. Physiologically, our brain doesn’t recognize taste after about 3 bites, so after 3 bites, you are either eating to fuel your body or out of habit. 
8. Just say “No, thank you!” Here’s your permission slip to just say no to anything that doesn’t align with your plan, desires, or goals.

I hope these tips and strategies help you navigate eating out or at an event with ease and confidence. Drop a comment and let me know what other tips or strategies you’ve used successfully!