How to avoid overeating when eating out: 8 effective tips from a nutritionist

Experts recommend choosing grilled, baked, steamed, or boiled dishes over fried, crispy, or creamy dishes. The cooking style of a food can help determine its calorie content.

Avoid overeating

If you're on a diet or trying to eat healthy, that doesn't mean you can't eat out. Overeating is common when eating out, as people tend to enjoy the tasty, high-calorie food available at restaurants. However, you can still eat healthy by following some smart tips. So, let's explore how you can avoid overeating when eating out and what nutritionists suggest.

1. Choose healthy dishes

Experts advise choosing grilled, baked, steamed, or boiled dishes over fried, crispy, or creamy dishes. In fact, cooking style can be a predictor of calorie content. Grilled or steamed foods use less oil, while fried or creamy foods contain more fat. Therefore, choosing grilled or baked foods over fried foods at restaurants may be beneficial.

2. Skip the drinks

Experts recommend that you consume only water instead of drinks when dining out at a restaurant to avoid overeating. It's common to order cold drinks or juice when eating out, but these add extra calories. Therefore, water is the ideal choice over drinks.

3. Keep healthy options on the side

Experts recommend opting for vegetables or salad instead of fries or chips at restaurants. Most dishes come with high-calorie sides, which you can swap for healthier options.

4. Choose protein-based dishes

According to experts, your diet should primarily be protein-based. For this, you can choose protein-rich foods like chicken, turkey, or fish. These foods are not only filling but also provide long-lasting energy.

5. Avoid sauces and dressings

While sauces and dressings can enhance the taste of your food when eating out, they are high in sugar and fat. So avoid ordering them as sides.

6. Eat carbs wisely

Carbs are an important part of our diet, but their selection should be done wisely. Experts advise that if possible, prioritize whole grains like brown rice, quinoa, or sweet potatoes when eating out.

7. Maintain portion control

Restaurants typically serve large portions. In such cases, save half for later or share with someone. This technique can also help you avoid overeating.

8. Eat slowly

Experts recommend that you try to eat slowly and mindfully when you're outside. It's important to control your eating speed so your body can signal that you're full in a timely manner. This not only improves digestion but also prevents overeating.