Health Insights

The holiday season often leaves us feeling like we’ve gone off track with our eating habits. Celebrations, indulgent meals, and festive treats can make it challenging to regain control. Eating out, especially in this post-holiday period, can feel daunting when you’re trying to make healthier choices. However, with the right strategies, dining out doesn’t have to derail your progress.

Here are some top hacks nutritionists recommend to help you enjoy eating out without overindulging:

1. Start with Water

   Before you even look at the menu, drink a glass of water. Often, thirst can masquerade as hunger, and staying hydrated helps curb unnecessary cravings.

2. Preview the Menu

   Many restaurants post their menus online, allowing you to plan your meal in advance. Look for dishes with plenty of vegetables, lean proteins, and whole grains. Avoid anything described as “creamy,” “fried,” or “smothered,” as these often indicate higher calorie options.

3. Don’t Arrive Starving

   If you’re ravenous, you’re more likely to overeat. Have a small, balanced snack beforehand, like a handful of nuts or a piece of fruit, to take the edge off your hunger.

4. Share Appetizers and Desserts

   Restaurant portions are often oversized. Sharing an appetizer or dessert with someone is an excellent way to enjoy these treats without consuming too many calories.

5. Ask for Modifications

   Don’t be afraid to request adjustments to your meal. Most restaurants are happy to accommodate substitutions like steamed vegetables instead of fries or dressing on the side.

6. Use the Half-Plate Rule

   When your meal arrives, immediately divide it in half. Enjoy one portion and ask for the rest to be packed up for later. This technique helps you avoid overeating and provides you with a second meal.

7. Focus on Protein and Veggies

   Make lean protein and vegetables the main focus of your meal. They’re more filling and nutrient-dense compared to starchy sides or heavy sauces.

8. Eat Mindfully

   Put your fork down between bites, chew thoroughly, and savor each mouthful. Eating slowly gives your body time to register fullness, reducing the chance of overeating.

Getting Back on Track with Portion Control

Regaining balance after the holidays can feel overwhelming, but tools like Portions Master AI app can make it much easier. The app’s intuitive features, including its AI-driven portion control technology, allow you to take a picture of your meal and instantly calculate macronutrient content and portion sizes. This feature is especially helpful for eating out, where portions can be unpredictable.

By combining nutritionists’ hacks with Portions Master’s easy-to-use technology, you can enjoy dining out while staying aligned with your health goals. Remember, it’s not about perfection but about making consistent, mindful choices—even when you’re treating yourself.