For those looking for a healthier spin on restaurant dining, mindful dining out is the perfect solution. With mindful dining out, savvy diners can maintain their health goals and still enjoy the experience of dining out. Through smart menu choices and mindful consumption, mindful dining out allows us to enjoy restaurant meals without having to worry about overindulging or compromising our health. Read on to learn more about how to make the most of a mindful dining experience.
1. Digging into Mindful Eating Out
Feeling so full and sluggish after eating out certainly isn’t fun. But mindful eating is a way to enjoy restaurant food without compromising your health. Here are some tips to ensure healthier eating out:
- Savor the smell. The aroma of food is the first thing we notice when a dish arrives. Appreciate the smell and savor it. Give yourself the time to appreciate the overall flavor of your restaurant meal without the urgency to hurry.
- Portion control. We all know that the portion size at most restaurants can be way too big. A good practice is to divide your plate in half before you start eating and set one half aside. You can either take it home, leave it on your plate or share it with someone.
- Eat slowly. Eating quickly can cause us to eat more food than we need. Taking your time to ingest food can help us be more mindful of our intake. This means that we’ll be full sooner and eat fewer calories overall.
- Watch out for unhealthy dressings. Make sure to ask what kind of dressings are on the dish. Most dressings contain a lot of sugar and unhealthy fats, so it’s important to watch out for this one.
When eating out, try not to rush your meal. Take your time to savor every bite and enjoy the moment. Studies show that mindful eating helps to reduce anxiety and makes us feel more relaxed. If you make mindful eating a habit at restaurants, you will enjoy meals so much more.
It’s easy to get caught up in restaurant meals and eating too much. But being mindful with how and what we eat is the key to improving our health and enjoying restaurant food for what it is: a treat.
Look at the restaurant’s menu as a way to explore and discover. Pay attention to the ingredients and sauces being used in each dish. By exploring your options you can find healthier alternatives without having to overindulge.
2. Strategies for Savvy, Satisfying Restaurant Meals
1. Skip on the Starters
For those craving a satisfying and savory restaurant meal, it’s easy to be lured by the promises of tantalizing starters. However, restaurant starters are often high in fat and calories, diminishing the desired effects of a nutritious meal. Instead of opting for starters, consider choosing a side salad or soup.
2. Go Light on the Sauce
Most sauces – no matter how delicious they may taste – are a stealth source of calories. Reduce your caloric intake by requesting sauces and dressings on the side, so you have the option to add them in small amounts.
3. Bulk Up on Veggies
Fortunately, there are plenty of healthier choices in a restaurant menu. Bulk up your plate by going for fresh veggie options. As a tip, try to choose steamed, boiled or braised veggies instead of deep-fried ones.
4. Balance Out Nutrients
Creating a balanced plate of proteins and carbohydrates is a great idea when it comes to ordering healthy restaurant food. Pick lean proteins, such as grilled chicken, steamed fish, or legumes, and combine it with whole-grain carbs and fibrous veggies.
5. Be Mindful of Portions
It’s no secret that restaurant portions are big – often over-sized. When faced with so much food, it can be hard to pass up the temptation of finishing it all. To avoid overeating, try to split a meal with a friend, or ask for a half-portion.
6. Stick to Water
It’s inevitable that, while dining out, you may require a bit of liquid to top off your meal. Instead of opting for soda or sweet tea, order a glass of water. Not only is water calorie-free, but it can keep you feeling full and happy.
3. Tuning In to Healthy Besides Delicious
Carbohydrates, fats, proteins and vitamins: they’re the building blocks of a healthier diet. Creating the perfect meal isn’t just about flavor and presentation; it starts with understanding the right balance of macronutrients to suit your dietary needs.
Balance Your Macros. Macronutrients provide energy and fuel to your body. Carbohydrates are the primary source of fuel. Fats provide flavor and longer-term energy storage. Proteins are for tissue growth and cell repair. Different diets may call for different amounts of each macronutrient. For example:
- Low-carb diets focus on reducing dietary carbohydrates
- Low-fat diets focus on reducing dietary fats
- High-protein diets promote a greater intake of proteins
Vitamins and Minerals. Nutritionally complete meals should contain foods that are rich in vitamins and minerals. These include fresh fruit and vegetables, nuts, dairy products, fish and whole grains. Your daily diet should include a variety of each of these ingredients to ensure you get the most out of every meal.
Healthy Cooking Gear. The right cookware and accessories can make healthy cooking a breeze. For starters, choosing non-stick pans can reduce the amount of oil needed to cook food. A sturdy blender is also essential for blending smoothies and purées. Investing in a juicer, slow-cooker or air-fryer can expand your cooking capability too.
Nutrition Tracking. Logging what you eat is a great way to keep an eye on your diets. There are many popular apps out there that track the nutritional content of food you’ve eaten, helping you to graph how your diet is changing. And with so much data available, tracking can give you useful insights into your eating habits, allowing you to make adjustments to suit your needs.
Eat to Nourish. Healthy eating isn’t just about counting calories; it’s about nourishing your body with the right mix of macros and micronutrients. It’s time to start tuning in to your body’s needs and create meals that will nourish you for the long run.
4. Generating Sustainable Eating Habits
can feel like a daunting task, but with a little effort and creativity, it can be easy. Here are some tips to help you on your path to more mindful and healthier eating:
- Drink more water. Water helps hydrate and flush toxins from the body. swap out sugary drinks for water or herbal teas to start.
- Include more green and colorful vegetables and fruits. High in antioxidants and fiber, lots of low glycemic fruits and vegetables are a great way to get nutrition. Plus they add flavor and color to your plate.
- Be mindful of packaging. As much as possible, try to buy food in reusable, recyclable containers or avoid it altogether. Local farmer’s markets are a great place to stock up.
- Buy from more sustainable sources. By shopping from organic, ethical, and sustainable brands, you will not only get healthier, fresher food, but you will also be contributing to a healthier planet.
- Plan out meals and snacks. A little bit of planning can help you establish a sustainable eating routine. Prepping meals and snacks in advance helps to avoid unhealthy snacking or impulse buying.
Practicing mindful and sustainable eating can be a great way to create healthier self-care habits. Take it one step at time and get creative! Consider trying a new recipe, different kinds of proteins, or even a new exotic vegetable.
Another great way to keep yourself on track is to utilize apps designed to help you stay organized. Apps like Meal Club, Yummly, and Meal Prep by Precision Nutrition can help you stay on top of weekly meals and snacks.
Creating a sustainable eating routine doesn’t have to be complicated. Working towards more nutrient-dense meals can be fun, exciting, and help you stay energized and healthy.
Ordering with mindful consciousness means that you’re taking care of yourself and your health. Eating smarter may lead to a lighter, more balanced mood – one that lends itself to greater peace and clarity. And who knows? Maybe some of that mindful dining magic will rub off on the other diners in the restaurant, as well. Bon appétit!
