Enjoy Eating Out AND Stay On Track
When tracking your macros, eating in restaurants can become a daunting task. Below we’ve listed a few tips and tricks to help you survive the food world outside the comfort of your kitchen.
Tips and Tricks
Step 1: Check Out The Restaurant Beforehand:
If you know what restaurant you’re going to, check out their menu online before you go, if possible. A lot of restaurants will provide their nutrition facts on their website so you can figure out what fits into your plan before you even leave the house.
Step 2: Estimate If Necessary:
You do not need to bring your food scale with you everywhere you go. If you’ve been tracking for several weeks, or even several days, you’re starting to get a feel for what 4 ounces of protein or 100 grams of rice looks like. Order food that you’re somewhat familiar with and give it your best guess. If you’re off by a few grams one time, it will not derail your progress.
Step 3: Be A Menu Changer:
I always encourage menu changing. Ask for your food to be cooked without oil if possible, get sauces and toppings on the side so you can better control and estimate how much you’re consuming. Unless the restaurant is explicitly using sea salt, ask for no added salt on your dish.
Step 4: Make Good Cooking Choices:
Knowing how your food is cooked can help eliminate bad cooking oils. Some key cooking terms to look for are “Grilled” or “Steamed” Both of these options are going to be your lowest fat choices. (We LOVE good fats, but most restaurants use way too much and rarely use high quality oils and fats). Chicken or Fish and Vegetables and Rice are almost always safe choice when eating out.
Step 5: One Drink, No Dessert:
My general rule for eating out is zero or one drink besides water, and I never ever order dessert from a restaurant. If everyone else is getting treats, order fruit if your macros allow or sip on some coffee. Being empty handed is asking for too much temptation.
Step 6: Relax And Enjoy Your Meal:
If you’ve chosen to go out to eat, there’s likely a good reason. Birthdays, dates, celebrations…whatever the reason, you’re there to enjoy yourself. Your goals matter, but so does expiriencing life. Do your best to estimate your food amounts and then relax and enjoy your meal and the people you’re sharing it with.