Eating out can be a great treat at the end of a busy week. However, it does not mean you have to abandon your Mindful Eating mindset! There are plenty of things you can do to enjoy your night out without sacrificing any progress you’ve already made. Next time you go out to eat, think of the following tips we’ve created to help you fully enjoy your meal without feeling deprived or overeating.
Don't Pay Attention to Calorie Counts
Try not to let the posted calorie count deter you.
Many restaurants now have calories listed on the menu but ultimately, you are in control of how much you consume.
Think of calories as how much energy a particular meal can provide you.
Calorie counts are not meant to intimidate you into not eating your favorite foods but rather a tool to help you make decisions about the food you eat.
Keep in Mind Portion Sizes
It is important to remember that restaurants often serve very large portions. An easy way to visualize portion sizes is by using your own hand. Use this easy to remember guide next time you want to measure portions while eating out. We recommend having a serving of carbs that is roughly the size of your palm, protein the size of a closed fist, and fat the size of your thumb.
Order a Balanced Plate
It’s important to remember that eating balanced meals is not just about watching calories. Think about the concept of a balanced plate.
Take a look at this graphic representing what a well balanced meal looks like.
We recommend your plate to consist of:
- 1/2 fruits and/or vegetables (ex: broccoli or grapes)
- 1/4 protein (ex: chicken or tofu)
- 1/4 carbs (ex: bread or pasta)
- 1/8 fat (ex: oil or nuts)
Try to find options on the menu that reflect the 4 sections of a balanced plate. If you can’t find one, do your best to create it yourself!
Drinks in Moderation
When it comes to soda, many restaurants have free refills. Alcoholic drinks can also be a source of calories and it can be easy to say yes to another cola or margarita, so be mindful of how many you’ve already had.
Try ordering water first, then order your specialty beverage when your meal comes out.
Another tip you can try is keeping your drink away from the edge of the table. Waiters can grab your glass and give you a refill, sometimes with you not even knowing. If the glass is out of their reach, they must ask if you’d like another refill which gives you the opportunity to say no or ask for water instead.
Be Aware of How Full You Feel
To avoid overeating, think about practicing mindful eating during your meal. Remember, food is meant to help us feel energized. Overeating may actually result in feelings of fatigue.
Pay attention to your hunger and fullness cues by using this Hunger and Fullness meter throughout your meal.
Before Your Meal
- Reflect on how you feel before you even look at the menu.
- Use the scale above to determine how hungry you are at the beginning of your meal.
- Are you a 2 or 4 or maybe even a 6?
During Your Meal
- When your meal arrives, take time to observe the food before you eat.
- Eat slowly!
- After every few bites, take note of how full you feel.
- Are you still a 4 or are you getting closer to 6 now?
After Your Meal
- Reflect on how you feel according to the meter.
- We recommend you stop eating when you feel like you’ve reached a 6.
- Try not to reach an 8 or 10. If you eat up to this point, you may feel lethargic or sick.
You Don't Have to Clear Your Plate
If you notice that you clear your plate at almost every meal, you’re not alone.
Many people have the tendency to finish all the food presented to them even if they already feel full and restraint can be difficult (we call this the “Clean Plate Club”).
If you find yourself clearing your plate, even though you feel full, try some of these tips:
- It is okay to take food home! Leftovers can be the best part of eating out and you don’t have to worry about what you are going to eat for lunch or dinner the next day.
- Ask for a to-go box at the beginning of the meal and right away put half of your meal in it. Out of sight out of mind. Just remember, if you’re not at a 6 or 8 by the end of your meal, you can always take some from the box or save room for dessert!
- If you’re not a leftovers kind of person, that’s okay too! If you’re going out to eat with someone else, ask if they’d like to split a meal. That way, you will not be tempted to eat everything on the plate and you can even save some money.
Make Room for Dessert
The best part about using the Hunger and Fullness Meter is being able to save room for dessert.
If you are craving something sweet at the end of the meal and are mindful of your portions and fullness during the main course, it is perfectly okay to order dessert.
However, if you feel full by the end of the meal, try ordering your dessert to go. Bring it home and wait a little while so you do not feel like you’re bringing yourself to a 10 on that fullness meter.
Victoria Graczyk
Nutrition Student
Pennsylvania State University