12 Nutritionist-Approved Tips for Dining Out

Find out how health experts navigate eating at restaurants.

12 Nutritionist-Approved Tips for Dining Out

When you’re trying to slim down and stick to a healthy eating plan, a restaurant visit can seem unnerving, threatening to derail your latest weight loss efforts. You don’t need to ditch restaurant meals until you’ve hit your goal weight, just learn how to prepare for these higher-calorie foods and the best ways to enjoy indulgences as part of your diet plan. Here, nutrition experts share the tips they practice when eating out. “Going out to dinner is part of everyday life,” says Miami-based Marina Chaparro, R.D.N., Clinical Dietitian & Certified Diabetes Educator, National Spokesperson for the Academy of Nutrition and Dietetics. “You shouldn’t be afraid of going out to dinner for fear of gaining weight. Learn how to order at a restaurant and plan ahead. The more you know about the restaurant or cuisine, the better choices you can make,” she adds.

More: 10 Foods a Nutritionist Never Eats

Eat Before You Leave the House

By the time you get seated, place the order, and receive your dish, it might be over an hour since you left your home or work and you might feel like you’re starving if you haven’t eaten since lunch. “As a foodie who enjoys eating, it's always a challenge to stick to a healthy eating plan when you dine out,” says Chaparro. “Avoid going out when you’re starving.” If you’re dining out for lunch or dinner, make sure you have a good breakfast or lunch and you may want to include a snack in between. “That way you avoid eating with your eyes and resist the temptation to order an appetizer, entree, and dessert,” Chaparro says. A balanced snack with fat, protein, and carbs can help you feel less hungry when you’re at the restaurant—so you’ll be more likely to make better decisions, says Phoenix-based nutritionist, Wesley Delbridge, R.D.N., spokesperson for the Academy of Dietetics and Nutrition. He also suggests drinking water with that snack, or, at the very least, drink water on the way to the restaurant so you’re not dehydrated and feeling hungry.

More: 75 Quick and Easy Snacks

Exactly How to De-Escalate Aggression From a Stranger

Follow security Expert Bill Staton's important advice to keep yourself safe.

Have you ever had a tense interaction with a stranger in public? Perhaps your shopping carts accidentally knocked into each other or there was a misunderstanding in communication and the other person gets angry. You may wonder how you can de-escalate the aggression and exit the situation safely. So security expert Bill Stanton has your go-to advice for staying alert and protecting yourself in the face of verbal aggression and physical attacks.


Bill Stanton: "It always starts with something small, like someone being too close to you, or even more common, you get bumped by a shopping cart. You want to look at their eyes first -it may reveal emotional changes. But you can't rely on just that. Look at what their trunk is doing; a person's torso will reveal their intent. Body language like raising hands, heightened expression, tense shoulders — these are natural responses to a person who is feeling threatened and will escalate. They may begin to zero in on the space between you and them, and their voice will get louder and louder. You want to read this before it gets further and becomes explosive."

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