Ever wonder how you can maintain your weight when the average dinner out contains over 1,000 calories? As women over 40, our nutritional needs and metabolism change, making it even more important to make mindful choices. Don’t fret! Staying in shape while dining out is all about making smart menu choices.
Here are some tips for enjoying a healthy dinner out (while still relishing your meal!):
Watch Your Drinks
Alcoholic beverages can pack a surprising number of calories. By skipping them, you save a considerable amount of calories. Instead, try sipping on iced tea with a noncaloric sweetener, a diet soft drink, or water with a slice of lemon.
These options are refreshing and help you avoid the empty calories that come with alcohol and sugary drinks. As we age, staying hydrated and avoiding excess sugar is key to maintaining energy and overall health.
Have A Salad
Starting your meal with a salad is one of the best choices you can make. Salads are not only filling but also loaded with antioxidants, which are great for your heart. To keep your salad healthy, ask your server to hold the croutons and cheese, which can add unnecessary calories.
Choose your dressing wisely—opt for vinegar-based dressings over creamy ones. Better yet, use a mix of vinegar and olive oil for a heart-healthy option that’s full of flavor. This is especially important as we aim to protect our heart health and maintain a balanced diet.
Skip Unnecessary Appetizers
Did you know that some appetizers have more calories and fat than the main course? Many are fried and come with heavy sauces, adding to your intake of saturated and trans fats. To start your meal on a healthier note, skip the appetizer unless you’re particularly hungry.
This way, you save room for a healthier main course without overloading on unhealthy fats and calories. For women over 40, managing fat intake is crucial to maintaining a healthy weight and reducing the risk of chronic diseases.
4. Choose The Right Foods
When selecting your main course, go for broiled or grilled items rather than fried. This choice alone can save you a significant number of calories and fat grams, plus you'll avoid trans fats common in fried foods. Consider doubling up on vegetables with your entrée. Most people don’t get the recommended 7-9 servings of fruits and vegetables daily, so this is a great way to boost your intake.
Avoid starchy sides and opt for tomato-based sauces instead of cream-based ones to save even more calories. Also, request sauces on the side so you can control how much you consume. Incorporating more vegetables and lean proteins is essential for maintaining muscle mass and overall health as we age.
Don’t Overeat
Portion sizes at restaurants are often larger than necessary. To prevent overeating, set aside a portion of your entrée at the beginning of the meal to take home. By removing it from your plate before you start eating, you’re less likely to be tempted to eat the entire portion.
This strategy not only helps control calorie intake but also provides you with a delicious meal for later. Mindful eating and portion control are especially important for women over 40 to maintain a healthy weight and support digestion.
Say “No” To Sugary, Fatty Desserts
Desserts can be a major source of extra calories and unhealthy fats. Instead of high-calorie, sugary desserts, choose a low-fat or low-carb option, like a low-carb cheesecake. These alternatives allow you to enjoy a sweet treat without derailing your healthy eating efforts.
If a healthier dessert option isn’t available, a cup of coffee with skim milk can help satisfy your desire for something sweet, offering a comforting end to your meal without the guilt. Prioritizing healthier dessert options can help manage blood sugar levels and support overall well-being.
The next time you dine out, keep these tips in mind. You’ll be amazed at how many calories you can save just by making smart choices. Enjoy dining out while keeping your health and wellness in focus!
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