After you have had bariatric surgery, eating out can sometimes seem overwhelming. When you are presented with a slew of tasty looking options on the menu, we sometimes convince ourselves that because we can only eat a small amount, ordering the fried chicken tenders with cream gravy won’t be that bad. The trick to eating out is to plan ahead what you will order by going to the restaurant’s website to find the healthiest options on the menu. If that isn’t an option, I have listed some ways to hopefully help you make healthier choices when dining out.
Remind yourself that you chose to adopt and live a healthier lifestyle. While I know it is a struggle (believe me), this means giving up your old eating habits and beginning to work on a healthier relationship with food. My personal mantra in times of struggle is “Food is fuel”. I myself am an emotional eater and tend to want to eat my emotions at times. It is an on-going internal battle but as long as I stay aware of when, what and why I am eating it helps me to make better choices. After doing this for 6 years, I can honestly say that meal planning is a big key to staying successful!
Make careful menu selections by paying attention to the descriptions on the menu
“Undress” your food
Don’t be afraid to special order
Watch portion size – share or bring a portion home
Avoid beverages with calories
Eat mindfully
As a general rule of thumb, I try to avoid any kind of bread products. This includes buns, thick pizza crust, white bread, flour tortillas to name a few. If you do eat bread choose either sprouted or whole-grain. Make sure to take the top slice/bun off. Remember the terms you want to look for on a menu are grilled, low-fat, steamed, roasted, and baked and don’t forget to avoid sauces! When choosing a salad try to go for the vinaigrettes, oil and vinegar or low-fat dressings. Try and avoid creamy dressings or those high in sugar like honey mustard. Remember the big picture! Moderation is the key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.