Balancing Social Life and Healthy Eating: Tips for Dining Out

It is time for the season to be jolly, with plenty of parties, celebratory meals and a whole lot of ho ho hos! But guess what is the opposite of "jolly"? The 4-letter word that rhymes with "guy-et". 

Being on a restrictive diet is a painful prospect at the best of times. To constantly gird your loins and firmly push away every dish that doesn't fit your diet diary is exhausting. Doing so at social events is even harder. Who wants to be called a kill joy or have every relative give you dietary advice? 

Throw in one of the times of the year when even the most reclusive hermit is dragged willy-nilly to family get-togethers and team lunches, you know it is important to get some kind of battle plan going.

Or, as we like to call it, simple, actionable tips to eating out that will ensure you still have a social life left. 

Rolls right off the tongue, doesn't it? 

Now, before we get to the aforesaid tips, first we need to have a mental shakeup. 

And it goes like this: you are adopting a healthy lifestyle, not serving a life sentence. It might seem cooler to drop a self-deprecating and long-suffering look when your friends rib you on your never-ending diets but healthy eating is as much a matter of mindset as it is following a plan. As long as you think you are "giving up" something or have a sacrificial mentality, you are doomed to fail. 

Instead, see it for what it is. You are prioritising your health and yourself. And if this means making smart choices regarding nutrition, it is something to be celebrated. Not suffered through. So, you are not on a "diet", you are making healthier choices, by going with healthier options, that's all. 

On with the program!

Tip 1: Plan ahead but be realistic

Whether it is the office Christmas party or a knees up with your girl gang, planning ahead needn't involve more than looking at the menu options beforehand and seeing what works for you. If the restaurant doesn't serve anything suitable for you, see if you can suggest one better. If it is for a party involving advanced booking, you will be able to go over the restaurant menus and request for some substitutions to suit your purpose.  

Have some protein at home before you leave. It could be as basic as scrambled eggs or a protein shake. This will ensure you do not arrive at the restaurant ravenous. And as protein is more filling, it will also mean you won't be able to go overboard at the event.

Once there, order extra vegetables and protein dishes, go easy on the sugar-sweetened drinks and sit back. And enjoy. Stressing over the three French fries you nicked from the plate next to you or the halwa your bestie shoved into your mouth when you were looking elsewhere is not worth it.  

Tip 2: Never fall into this trap

"Arre, it is for only one day na, no harm done, just shut up and eat!"

"Oh now you ate one piece, your diet is broken - might as well finish off the dish!"  "It is okay! You can run for 30 minutes more or do 100 swings extra tomorrow!"

You are following a healthy diet. Having some health goals that will benefit you for a long time to come. Sometimes, healthy choices become tough choices due to our (mostly) well-meaning friends and family. Having a spoonful of rabadi will not undo your life - doing a faceplant into a vat of it because your "diet is broken" and then following it up with a bunch of further questionable choices most definitely well. 

So take a deep breath, smile and go "no". If this doesn't come naturally to you, practice in front of your mirror at home till it does. Even toddlers hate it if you say no to their hearts desires. But distract them with something better and they will be happy. (Get it?)

Tip 3: Small stomach, big eyes

In other words, practice portion control. A generation ago, going to restaurants was a rare event. A Very Big Deal. Ditto social gatherings - special birthdays, weddings, or anniversaries, PhD graduations, getting a special job - "special" is the driving force. This meant these occurrences were limited in number and frequency. 

So, if one were to get carried away and "indulge", you could see why. 

Not so anymore. Restaurant meals are no more for rare or celebrated cause. Every prominent street and road in India is lined with eateries, from fine-dining to fast-food restaurants. There's a variety of foods on offer 24/7, thanks to food delivery apps on your phone. No more waiting around for a special occasion or a reason to celebrate. "Just because", is a thing.

So, there is no reason to still have the panicky FOMO and overindulge on any dish or at an outing. Your next delicious meal is just a few hours away.

Practice mindful eating. Stick to your portion sizes. Stop when you are not all the way full. You have food left? Ask the restaurant to pack in a to-go box and save it for your next meal. 

Tip 4: Do not drink your calories 

Fruit juices, punches, soft drinks, alcoholic drinks, all contain a lot of sugar. All sugary drinks contain a lot of empty calories. They will simply cause your blood sugar levels to shoot up and mess with your energy levels.

Instead, save your calories for nutritious meals, for healthy food choices that will keep you satiated and satisfied.

Oh and drink water. Drink plenty of water. 

Tip 5: Slow down. Focus on the experience

Next time you are out for a meal, make sure you eat slowly. Pause between each mouthful. Put the spoon down after every couple of bites and catch up on the conversation flowing around. 

Sometimes, I feel, we tend to lose all sense of perspective when it comes to our diet. Especially when it is about "going without", as the English quaintly say. And especially in social settings. 

Somehow, we tend to lose the plot entirely when rich food and a collection of people come together. Tucking into a vat of unhealthy foods isn't the only reason to dine out!

Instead of feeling deprived and put upon about being "on a diet", focus on the sheer joy of the experience. Of being with people you like. Of getting dressed up and being out and about. Focus on the great conversations and joyous laughter. That is the most important thing. 

Tip 6: Think out of the box

Eating out means larger portions, cooked in unhealthy fats, which often ring the death knell to your best laid plans. But good news - you can game the system so you do not end up falling off the wagon so spectacularly you undo all the good you have done so far. 

Try out different foods - go for different textures, different cuisines, or different menu items than what you'd normally go for. The newness of the experience might give you a good enough endorphin boost so you won't go looking for trouble! 

Why not try a half-size portion of the meal you like? If the restaurant will not serve you a reduced portion, you can go halves with someone or get them to box up half of it. A lot of restaurants will be open to tweaking things for you if you treat the staff nicely (and provided they are not slammed, of course!) and tip generously after. 

Never fall for the "all or nothing" approach. Your healthy habits are there to help you enjoy good health for life. Not just for the summer or Christmas. One ice cream or a large cocktail with dinner is not going to wreck everything. But the attitude of "heck, now I have done it - might as well go all in" will  hurt you. 

Most people think that being on a diet means nothing but doom and gloom. You are forever relegated to a social Sahara. No more going out with friends and no more enjoying the wide variety of foods out there. It is all dry trail mix, side salad with no dressings and unlimited refills of soup for all of eternity. Oh no, woe is me!

But you know that grim scenario is far from the truth. You can still go out for meals with your friends and family, you can order hamburgers too, if you wish!  

By following a few simple guidelines, making a few small changes both physically and mentally, and adopting a few healthy eating habits, you can have your cake and eat it too. Mindfully.  Our fleet of trained coaches and nutrition specialists can help you navigate the tricky world of navigating social situations without unbalancing your balanced diet.

If you want to rehaul your dietary habits or need help making healthier food choices, get in touch with us.