Dining out is one of life’s great pleasures. Whether it’s a cosy café brunch, a business lunch, or a celebratory dinner, eating out is often about more than just the food – it’s about the experience. And while preparing your own meals is the best way to ensure you know exactly what you’re getting (and not getting) nutritionally from your meals, visiting cafes and restaurants doesn’t have to derail your nourishment entirely.
Frequency, of course, matters. If you’re eating out more than you’re cooking for yourself, it might be time to flip the script as home-cooked meals typically offer the option of higher quality ingredients, cooking methods and overall nutritional balance. That said, you can still make mindful choices when dining out. Here are some things to consider.
1. Preview the menu ahead of time
One of the best strategies starts before you even step foot in the restaurant: preview the menu. Most eateries have their menus online, allowing you to peruse the options at your leisure. This gives you the time to make thoughtful choices about what to eat, rather than feeling rushed or pressured when the waiter arrives. Look for dishes rich in vegetables, proteins and little to no sauce (or ask for it on the side).
2. Don’t arrive starving
It’s common to ‘save your appetite’ for a big meal out, yet arriving ravenous can lead to overeating. Have a nourishing snack, like a handful of nuts, before you go. This can help stabilise your blood sugar levels, which can make it easier to make more considered menu choices than you do when you’re so hungry you’re ready to eat your arm off.
3. Consider the cooking method
The way food is prepared can greatly affect its nutritional value. Look for items that are steamed, grilled, baked, or roasted, rather than fried or crumbed. These cooking methods typically use less oil and retain more of the food’s inherent nutrients. Don’t hesitate to ask your server about how a dish is prepared if it’s not clear from the menu.
4. Listen to your body
Mindful eating is entirely possible when dining out. Pay attention to your hunger and fullness cues. Enjoy each bite, chew slowly, and savour the flavours. It’s not uncommon to feel the need to finish everything on your plate, yet it’s perfectly okay to stop eating when you feel satisfied, even if there’s still food left. If you’re in a group, engaging in conversation can also help slow down the pace of your meal, allowing your body time to recognise fullness. If you’re conscious of not wanting to waste food, ask to take leftovers home with you.
5. Focus on the whole experience
Lastly, remember that dining out is about the entire experience, not just the food. Enjoy the ambiance, the company and the conversation. This holistic approach can make the meal more satisfying and enjoyable, reducing the tendency to over-focus on the food itself. If eating out is rare for you, choose whatever it is that tickles your fancy. Celebrate the social and sensory aspects of dining out as part of your overall nourishment.
After all, nourishment is not just about the food you eat; it’s also about enjoying the moment and the company you’re with.
