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Weight-loss journeys do not have to exclude eating out! Although it can be a challenge when ordering food at a restaurant because you don't have control over the amount of oil, butter, cream, sugar, or other high-calorie ingredients being used, you can still enjoy your favourite foods [3]. Just follow these three tips when eating your main meal:
- Cut portions in half. Registered dietitian Rachel Paul, known as collegenutritionist [4] on Instagram, posted these comparison photos to show that restaurants often give insanely huge portions. Just because it's on the plate doesn't mean you have to eat it all! Share it with a friend, or before you even take your first bite, have half wrapped up for tomorrow's lunch.
- Load up on the veggies. Certified dietitian Leslie Langevin, MS, RD, CD, of Whole Health Nutrition [6] says one of the best things you can do to lose weight [7] is to "eat more veggies." Choose a salad as your entree and add lean protein on top. Or if you're ordering lean protein such as salmon or roasted chicken, opt for a bed of spinach instead of a bed of rice. When ordering pasta, stir-fries, or burritos, always ask for added veggies (and no, French fries don't count!).
- Go open-faced. For sandwiches and burgers, ditch the bread on top, and enjoy it open-faced, with a fork and knife.
