Summertime is the time for us to be mountain maniacs, urban enthusiasts or beach bums. But once the summer fun is over, you don’t want to be bummed out about your waistline.
When you’re kickin’ it in Cancun or chillin’ in Chicago — or simply partaking of a staycation — you’re likely dining out more than usual. At restaurants, you can be tempted by all sorts of tasty treats that you might not usually consider putting on your plate or in your mouth. Hello carbs, goodbye kale!
You don’t need to let a dietary guilt trip ruin your summer trip, though.
“Choosing healthful options at restaurants is easier today than it ever has been,” says registered dietitian nutritionist Robin Foroutan, a spokeswoman for the Academy of Nutrition and Dietetics. “Use a smart-eating strategy to plan ahead, consider the menu and choose foods carefully.”
Here are nine summertime tips for staying on the healthy path when you’re going off the beaten path and eating out more often (or even if you’re just dining at your favorite hometown spots).
1. Take a sneak peak.
If you’re heading out to a restaurant, look at the menu beforehand. Many restaurants post their menus online.
“This will help you make a healthy choice before you even walk through the door,” says Dr. Konda Reddy, a physician at Physicians Weight Loss Centers in Orlando, Florida.
2. Focus on fresh fruits and veggies.
“It is a great time to enjoy seasonal and local produce. These will be the most nutritious and delicious options,” says Kristen Link, an integrative nutrition health coach and natural foods chef.
Stacie Haaga, a registered dietitian nutritionist, suggests keeping an eye out for popular summertime fruits and vegetables like berries, peaches, nectarines, melons, tomatoes, squash and green beans.
“Even though you can enjoy the taste of most fruits and vegetables year-round, just-picked produce will be more nutrient-dense and likely better-tasting,” Haaga says.
3. Get it your way.
Don’t let a restaurant menu dictate how your food is prepared. Request grilled instead of fried, substitute veggies for fries and so on.
Reddy says restaurants have “heard it all” and usually will accommodate your wishes — sometimes without charging you extra.
4. Start with a salad.
Eating a salad at the outset of your meal will “fill up on vegetables long before the entrée arrives. Just be sure to ask for the salad dressing on the side, and use sparingly,” Reddy says.
5. Skip the freebies.
Grazing on free bread and chips before your main course arrives can lead to overindulgence and “mindless eating,” says Erin Sickels, a certified lifestyle and weight management specialist.
6. Watch the words.
If you see words like “smothered,” “crusted,” “breaded” or “sautéed” on the menu, avoid those dishes, Sickels recommends. Those items tend to be high in fat.
7. Ban the booze.
Drinking alcohol with your meal can interfere with your “fullness signals” and your digestion, Sickels says. This especially comes into play when “refreshing” high-calorie, high-sugar alcoholic beverages like daiquiris and margaritas entice summertime sippers.
“If you are going to enjoy an alcoholic drink with your meal, make sure to drink one to two glasses of water before ordering it,” says registered dietitian Rachel Lustgarten, a senior dietitian at the Comprehensive Weight Control Center at Weill-Cornell Medicine. “In the summer heat, it is common to arrive to dinner thirsty and even slightly dehydrated. Rehydrate with water first and then select one alcoholic drink to slowly enjoy.”
8. Share the fare.
Reddy recommends splitting your restaurant entrée in half, and either taking it with you in a to-go box or splitting it with your dining companions.
9. Take your time.
A restaurant visit should be leisurely, not rushed. As such, you should eat slowly, putting your fork down between bites to improve your digestion and help ensure you don’t stuff yourself, Sickels says.
“Enjoy conversation with the people you’re dining with — focusing on the experience, not just the food,” she says.