The Peer Pressure Of Dinning Out

When you make a promise to yourself that you are going to eat healthier and exercise more, it can be challenging when eating out in a group.  The pressure of appetizers, greasy foods, cheesy foods, and alcoholic beverages can tease you until you give in. Large portion sizes are no help either.  You don't want to give in to one night of splurging - it could sabotage your routine.

You never realize how much you are eating when out in a group until afterwards.  This is because you linger and talk for long periods at a time, and enjoy the company.  The food will slowly come out one by one - appetizer then entree, and as you talk you continue to eat, not thinking about what is going into your body.  Try not to give in to all this unnecessary food.  

TIPS FOR DINING OUT

• Decide what you are going to eat before you get there.  Most restaurants have their menus posted online.  Look to see what they have and what you would want, before you go and stick with it.  This way you are not overwhelmed when the waiter gives you the menu, or vulnerable to peer pressure.
  
• If you order appetizers, try to avoid breads, greasy, fried, and cheesy ones.  Order a salad, cooked vegetables, or a cup of soup (avoid soups made with heavy creams.)
  
• Don't eat the entire plate.  It's okay to ask for a doggie bag.  Save half or more of the meal to take home as leftovers.  You can do this by splitting the meal in half when you first receive it, and only commit to eating one half!
• Share.  See if there is someone who is ordering the same thing as you.  You can both split the entree. Normally these plates will have a few servings so sharing will help you avoid eating  more than you need.
• Drink water with your meal, rather than a calorie drink The calorie beverage will cause you to get full faster and also fill you with sugar rather than needed nutrients.  Try drinking a full glass of water before you receive any appetizers or entrees.  This will make you feel fuller faster and stop you from overeating.
• Avoid Alcoholic beverages. Try your best to avoid these.  1 gram of alcohol is equal to 7 calories. (1 gram of protein is only 4 calories, carbs are 4 and fats are 9 calories.  Alcohol does not have needed nutrients and will be wasted calories.)
  
• Eat slowly. Take the time to eat small bites and chew your food.  This will help with digestion, and will give your body time to let you know when to stop eating.
  
• Avoid ordering a plethora of food. (Your eyes are bigger than your stomach).  I know you're out with friends and/or family, but you don't need to eat everything off the menu.  Ordering more than you can handle may make you think you have to eat it all.  Order your main dish, and if you are hungry after that, there is always time to order another small meal.
  
• Ask for dressings and sauces on the side (This way you can add your own amount to your meal. The restaurant may put more on your food than you want.)
• Order Tea.  If others in your group are ordering deserts, ask for a cup of hot tea with lemon.  This way you have something to sip on with a flavor you enjoy, while participating in the eventful conversations.