How Not to Overeat When You Eat Out
Outsmart the surprising triggers that lead to unhealthy choices when you
We've all been there: You walk into a restaurant planning to order the
healthy grilled chicken, but when the server turns to you, "fettuccine
Alfredo" comes out of your mouth. What changed your mind? Most of the
estimated 200 food choices you make daily are subconscious, based on hidden
cues from your surroundings, says Brian Wansink, Ph.D., author of Mindless
Eating: Why We Eat More Than We Think. But with the simple strategies
here, you can start identifying and ignoring those external influences — and
stop ending restaurant meals with the guilt-ridden question, "Why did I eat
Plan your meal.
Americans get about one third of our calories from dining out, according to
the Center for Science in the Public Interest, yet only one in five of our
meals comes from a restaurant — which means when we do eat out, we eat a lot.
"Eating out presents challenges because of large portions and lots of
hidden fat and oils," says Hope S. Warshaw, R.D., author of What to Eat
When You're Eating Out. So each week, figure out how many times you're
going to dine out. Designate one night for a "splurge portion" of
something special, and for the other occasions, plan to eat healthier.
Fortunately, practically every restaurant offers healthy options, says Warshaw.
You just have to come prepared to choose one.
Sit in a quiet spot.
People who sit in the more distracting parts of restaurants (by a window or
in front of a TV) eat considerably more, says Wansink. Commotion makes it easy
to lose track of how much you're putting in your mouth. If you're making a
reservation, request a quiet table. If you walk in and are offered a table in a
busier spot, ask for one away from the action — it's worth the wait.
Recognize seductive menu traps.
Mouthwatering descriptions like "tender, juicy chicken breast" or
"ripe heirloom tomatoes" are increasingly common on restaurant menus,
and research shows that words that promote taste and texture or appeal to
diners' emotions can increase sales by 23 percent, and can even affect the way
you think the food tastes. "These appetizing words prep your taste buds to
expect your chicken to taste juicy, so to some degree it probably will,"
says Wansink. Try picking out the colorful adjectives on the menu whenever you
dine out; eventually, you'll get better at recognizing them and they'll lose
their power over you. Be extra aware of sensory terms like "velvety"
mousse and nostalgic ones like "legendary" mac and cheese, which could
be particularly appealing after a stressful day when emotions are high and your
guard is down.