Article # 306. Is Eating Out Sabotaging Your Diet?

After a long day at the office and running errands, the mere thought of cooking dinner can be too much. Pots, pans, dishes, no thanks. Why cook when there is a local eatery that delivers in 15 minutes or less, right? Before you pick up your phone, think about your health because it may be suffering from your dining-out ways.

Research shows that eating out derails your healthy diet because of the hefty portions and fatty ingredients used in main restaurant entrees. According to the Center for Science in the Public Interest, most chain restaurants serve up dishes that are at least double the normal serving size. That means double the calories, fat, sodium, and carbohydrates. If you aren’t careful, you will likely exceed your recommended daily caloric needs, causing you to gain weight.

Even if you choose a seemingly healthy option like salad or vegetable dish, in a restaurant, there are so many add-ons, intended to punch up panache, but unfortunately they also rack up the calories. Items like cheese, nuts, and sauce add extra flavor but extra fat too.

What does this mean for you? It means getting smart with your eating habits. Eating out, some nights, is inevitable but when it becomes a daily occurrence, you are putting your health at risk.

Luckily there are a few small things you can do to maintain your weight and stay healthy while enjoying eating out.

1.  (I am sure in India its big task but still make a try) Ask for the restaurant’s nutritional menus and find the best option that won’t leave you stuffed to the max. Depending on your area, your local restaurants should provide the nutritional information of their entrees if asked.
2. Instead of eating the entire dinner portion, try splitting it in half, saving the other portion for later. Or, better yet, share a plate with your family.
3. Stick to healthy fare like fresh salads, grilled vegetables, and lean meats.
4. Stay away from fried or sautéed entrees because they have been cooked in oil or butter, making them calorically dense.
5. Before eating out, recognize your hungry levels. If you go to a restaurant so hungry you could chew your arm off, chances are you will be so hungry that everything will look (and taste) good, enticing you to eat more than your stomach can handle.