Coordinate Health: Tips and Tricks for Eating at Resturants

Eating food is an important component of social activity for many people and that can be tricky when you are following a specific nutrition plan. According to research, people doing their best to lose or maintain their weight are most likely to be derailed while eating in a social setting.

When eating in their cars, participants were 30% likely to lapse in their diets. At the office, 40%. Even just eating by themselves, 50%…but eating at a restaurant with friends, they were 60% likely to forget about their healthy intentions. Eating at a friend’s home was also determined to be “diet danger zone.”

So, how do you enjoy the restaurant experience and still be make mindful food choices? Today, we will cover negative peer pressure and restaurant top tips.

PEER PRESSURE

People tend to eat the same amount as people around them, so if friends and family aren’t dieting, then it might be difficult to eat very lightly in their presence…and they might not want you to, either. 

In a study, 90% of women participating in a group-based weight-loss program said they rarely or never receive support from their friends for healthy eating. 78% said the same about their family. A number of the dieters even reported that loved ones sabotage their efforts to slim down. 

Why can’t your friends simply embrace the new you? Relationships exist in a balance, where you get used to people doing certain things. When someone starts eating healthier, the whole relationship kind of gets thrown into question, like, “do we have anything in common anymore?”

This is especially true with girlfriends who are your “food buddies,” those who you socialize with by grabbing dinner or dessert. If eating indulgent foods is suddenly not an option, they may fear your friendship is changing – or self-destructing. 

POSITIVE CHANGES

There may also be an element of jealousy or even fear of judgment. Friends criticize because they feel guilty. They feel like they should also be eating a salad, and now it’s in their faces that they’re not.

You can also fend off any food attacks with a reason why you’re making changes—for example, that you have more energy than ever or that you’re training for a 5K. Giving a reason for anything makes people more accepting of it. Plus, if your pal doesn’t have a similar event to plan for, they won’t feel like your eating plan should be their eating plan—which means less guilt (and probably less disapproval).

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RESTAURANT GUIDE

GET ONLINE

Most restaurants have websites where you can download menus, and many have nutrition and ingredient information too. So, if possible, do your homework and decide on your choices before you go. 

ORDER FIRST

Order first, so you’re less likely to be influenced by everyone else. Having reviewed the restaurant menu online before you meet your friends, commit to a healthy choice (when you’re not hungry). Then don’t even read the menu when you get to the venue.

BE CHOOSY AND MODIFY

Virtually every restaurant menu can be modified in order to fit a healthy lifestyle. Don’t be shy about asking for substitutions, or for items to added or taken off. You can even ask the restaurant how the dish is prepared and see if they can cook your food differently. Restaurants constantly make alterations for their customers so you won’t be seen as being awkward. As many people have food intolerances, they may even have ingredients available that are not listed. You could mention that you are only eating whole foods and see what they suggest. 

CHOOSE SALADS

Salads can often be a good choice. They will contain vegetables and usually protein on top. Ask if they can leave off processed extras like croutons and breadsticks. Leave the salad dressings and see if they have olive oil and balsamic vinegar instead. 

GET INVENTIVE

Check other items on the menu to see what they have available in the kitchen and create your own meals. For example, do they have roasted vegetables or salad in the side orders section? Could you add chicken/fish? 

SWEETNESS AND LIGHT

If you want something sweet after your meal, see if grapefruit is on the menu as a starter and have that as a dessert instead. You could also check out the children’s menu to see if they have fruit bags available. 

DRINKS MATTER

If you’re trying to make healthier eating choices in general, ordering water rather than soda or sugary drinks is an easy switch. If you do choose to drink alcohol while eating out, be mindful of your other food choices and portion sizes. It’s easy to throw caution to the wind when alcohol is involved. That said, drinking less alcohol overall will do wonders for your health and well-being!

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DO YOUR BEST

There will be times when there are no whole food options available, but don’t despair. It’s all about choosing what’s “better” in a relative sense, even if it can’t be “ideal.” 

Don’t get caught up in guilt or anxiety when you’re eating with friends or even when eating by yourself — because it can spiral into disordered eating patterns that will be worse for you in the long run. Food isn’t something that should be feared or that you should be absolutely strict about.

Be in control and make a sensible, informed choice. Whatever you order, remember to eat slowly, taste every flavor and enjoy your meal!

Interested in getting more tips like this? Set up an intro meeting!