A nutritionist has shared her top tips for eating at a restaurant without overindulging, now that more people are allowed to dine in as part of relaxed restrictions.
For months Australians were forced to stay home to avoid spreading COVID-19, but those restrictions on eateries are slowly lifting, allowing patrons to return to their favourite stores – at appropriate social distance.
While Sydney-based health expert Rebecca Gawthorne has been looking forward to this moment, she also has some advice for those who might be prone to overeating unhealthy foods when faced with a delicious cafe menu.
Nutritionist Rebecca Gawthorne has shared her top tips for eating at a restaurant without overindulging, now that more people are allowed to dine in
EAT YOUR MEAL SLOWLY
Eating too quickly can cause us to overeat and overindulge when we are eating out.
‘Our brain requires about 20-30 minutes to register that it’s satisfied or full, so if we eat quicker than this, we’re not allowing our body enough time to feel satiated, leading to use ordering and eating more than our body actually needs,’ Rebecca told FEMAIL.
‘Try to slow your eating down by paying attention to the food you are eating, chewing each mouthful well, putting your cutlery down between each mouthful and enjoying the flavour and texture of your meal.
‘Aim to make your meal last at least 20 minutes while you are eating it and enjoy the company of the people you are eating out with.’
Eating too quickly can cause us to overeat and overindulge when we are eating out
DON’T SKIP THE MEAL BEFORE
People will often skip a meal because they know they’re going out later on.
But when you skip meals, you tend to eat way too quickly and much more food than you need.
‘Breakfast is one of the meals commonly skipped, especially when going out for brunch,’ she said.
Eating a light but fibre-rich breakfast, such as high-fibre cereal Sultana Bran in the morning can help you feel full and curb your cravings.
‘Incorporating foods high in fibre across the day will also help you to feel fuller and stop you overindulging later,’ she said.
People will often skip a meal because they know they’re going out later on
ALWAYS ORDER TABLE WATER
We all know it’s a struggle to drink enough water during the day but given half our body is made up of water, it’s important to stay hydrated.
‘Our brain can often confuse dehydration for hunger, so we have a tendency to overcompensate and eat more,’ she said.
‘Keep a reusable water bottle on hand to remind you to drink often and fill up when empty. And when you’re eating out, always ask for some table water.
‘Even if you choose to drink alcohol or soft drink, aim to drink some water with your drinks too.’
MAKE HEALTHY SWAPS
Opt for a healthier version of your food where possible – most restaurants can be quite accommodating if you ask nicely.
Avoid deep-fried options by asking for a baked, grilled or poached alternative, Rebecca suggested.
‘It may also be really hard, but every now and then opt for the veggies or a salad over chips as a side. If you really can’t give up those chips, order one for the table to share instead of having your own serving.’
Opt for a healthier version of your food where possible – most restaurants can be quite accommodating if you ask nicely
DON’T BE AFRAID TO LEAVE FOOD
When we eat out, the portion sizes of the meals can often be quite large.
‘You can combat this by ordering an entree-sized main or sharing your dessert with the person you are eating out with,’ she said.
If you do feel the meal you ordered is too large and you’re starting to feel full, remember you don’t have to eat everything on your plate.
‘Ask the restaurant to put the leftovers in a container and take it home to enjoy later,’ she said.
CHECK THE MENU AHEAD OF TIME
When looking for a place to eat out, check the menu in advance and find options that offer healthy selections – even if it’s healthy sides.
‘Often, we can order more food than we would ordinarily eat due to either indecisiveness or split second decisions,’ she said.
‘No one wants food envy or regret so plan ahead when you can, and you’ll be able to order based on what your body needs.’
When looking for a place to eat out, check the menu in advance and find options that offer healthy selections – even if it’s healthy sides
PREP YOUR GUT BEFORE YOU EAT
It’s a lot easier to make healthier decisions when eating out, if you’ve created healthy habits for yourself every day.
‘Eating a balanced diet full of plant-based foods such as vegetables, fruits, legumes, nuts and high-fibre wholegrains and cereals, will promote a diverse gut microbiome,’ she said.
‘A healthy gut will not only lead to overall well-being but may help you bounce back just a bit faster from your overindulging days.’