Dining Out During Medical Weight Loss
Because preparing your own food at home will keep you in complete control of your diet, it’s the best way to ensure a healthy meal. You should try to keep eating out to a minimum during your medical weight loss program, which you can do by:
- Eating breakfast at home or bringing your own breakfast to work
- Bringing your lunch from home every day
- Cooking dinner at home at least five nights per week, and every night if possible
These are good rules to live by, but there’s still a good chance that you’ll find yourself dining out sometime soon. If you do, don’t worry—it’s possible to find something healthy to eat at nearly any restaurant.
Going out to eat? Keep your meal as healthy as possible by:
- Asking for a to-go box. Sometimes, it isn’t the food itself that’s unhealthy, but the amount that’s served. Because most restaurant portions are enough to satisfy two people (or more), it can help to ask for a to-go box when you order, measure out portions when your food arrives and immediately pack up the excess food to prevent yourself from overeating.
- Making your meal a salad. Because they tend to be packed with veggies and low in carbs and fat, salads are often healthier choices. However, you’ll need to be careful to avoid fatty toppings like cheese and bacon, and dressings like ranch and blue cheese. Choose a low-calorie dressing like a vinaigrette and order it on the side—this way, you can determine how much to put on. A side salad can also be a great option if you need a healthier side with your meal.
- Being careful of how it’s cooked. It may seem fine to order “mixed vegetables,” but if those veggies are cooked in butter or oil, they may not be as healthy as you think. Take a close look at how they’re going to cook everything you order, and if the menu isn’t clear, ask your server. Steamed, boiled, grilled, roasted and broiled often mean a healthier dish because these cooking methods don’t require any added fat.
Though eating at home may be best, you can eat a healthy meal just about anywhere by making smart choices. If you’ve struggled with eating out or have any questions about what to eat, let us know—we’re happy to help!