Did you know the average American eats 4-5 meals outside of the home every week? And, this does not even include all the snacks and coffee runs.
The average person eats at minimum an extra 200 calories when eating out. This might be due to larger portion sizes, less mindful eating, or higher carbohydrate content. Foods rich in carbohydrates are filling and inexpensive making them a good choice to feed a crowd. Restaurant foods tend to have much higher cholesterol and sodium contents. They often use more highly processed vegetable oils and saturated fats. All of this translates to more body fat and obesity.
Think about all the times you eat out every week. Don't forget the muffin when you ran in for your coffee or the catered lunch at work. These all add up. Try limiting these meals to less than 3 times per week. Your pocketbook will thank you as well since the average outside meal costs more than $12 in comparison to $4 if prepared a meal at home.
if you must eat out, try these tips:
Ask your server for the lunch portion if available or ask that they pack up half of your meal before beginning to eat.
Ask for an extra plate so that you can put some food aside to take home.
Limit to one type of carbohydrate on your plate. If you're getting a burger, skip the fries. If you order spaghetti, skip the bread.
Look at your plate. Half of your plate should be full of veggies. Rearrange it to make it work.
Try sharing your meal with your sweetheart or try sharing a few meals between the family and eat off smaller plates.
Order a salad or broth based soup. It will help you fill up on low carb, low calorie food before the meal and it might help you avoid the bread on the table.
Don't drink calories. Drinks are often refilled 2 or 3 times during a restaurant meal, so you could easily pack away 500 calories of soda in a given meal. Drink water or unsweet tea sweetened with a sugar substitute if you must.
don't have much time to eat at home? Consider this:
Pick up a rotisserie chicken. Add a vegetable side for dinner tonight and cut up the rest to make chicken salad for tomorrow's lunch.
Stock up on healthy snacks-cheese sticks, hard boiled eggs, already washed and dried veggies and fruits.
Try sheet pan dinners--There are many possible variations of baked, marinated chicken and roasted veggies.
Forget to take out and thaw meat for dinner? Try eating eggs tonight.
Eat leftovers. Make a few very large meals during the week to eat later in the week or freeze for another week.
Try slow cooker or instant pot meals.
Kids have soccer practice? Pack a picnic. Any sandwich or snack you bring from home will be healthier than the drive-thru.
Spend 30 minutes each week discussing the following week's meals with the family and preparing a grocery list.
Use a grocery pick up or delivery service to save time.
For more, see our one week plan to eat out less than 3 times a week.