Eating out with colleagues can be a challenging experience for those trying to maintain a healthy lifestyle. Restaurant menus are often filled with high-calorie, high-fat, and high-sodium options that can derail even the best intentions. However, with a little planning and mindful decision-making, it is possible to make healthy choices when eating out with colleagues.

Here are tips to help you make healthy choices when eating out with colleagues.

1. Plan Ahead and do research:

Before heading out to eat with colleagues, take some time to research the restaurant and menu options. Many restaurants have menus available online, and you can review them beforehand to identify healthy choices. Some restaurants even have nutrition information available on their website or upon request, which can help you make informed decisions about what to order.

2. Look for healthy options on the menu:

When reviewing the menu, look for dishes that are grilled, baked, or steamed instead of fried. Opt for dishes with lean protein, such as grilled chicken, fish, or tofu. Choose dishes with whole grains, such as brown rice or quinoa, instead of refined grains like white rice or pasta. Avoid dishes with creamy or buttery sauces, and instead, opt for dishes with tomato-based sauces or olive oil.

3. Choose lean proteins and whole grains:

Protein is essential for building and repairing tissues, and whole grains are an excellent source of fiber and other essential nutrients. Choose dishes with lean protein sources like grilled chicken, fish, tofu, or legumes. These options are lower in saturated fat and calories than dishes with red meat or processed meats like bacon or sausage. When choosing grains, opt for whole grains like brown rice, quinoa, or whole-grain pasta instead of refined grains like white rice or pasta.

4. Opt for vegetables and fruits:

Vegetables and fruits are an essential part of a healthy diet and can help you meet your daily recommended intake of vitamins and minerals. Choose dishes with a variety of vegetables and fruits, and opt for dishes with salads or vegetable-based sides instead of fries or chips. You can also ask for extra vegetables on your dish or a side of steamed vegetables.

5. Watch portion sizes:

Restaurant portions are often much larger than what we need or should be eating. Consider sharing a dish with a colleague or ordering a half-portion if available. You can also ask for a to-go box at the beginning of the meal and pack up half of your meal to take home for later. Additionally, try to eat slowly and mindfully, savoring each bite, and stopping when you feel satisfied.

6. Mindful eating techniques:

Mindful eating involves paying attention to the present moment and being aware of your thoughts, feelings, and sensations while eating. Some techniques to practice mindful eating include taking small bites, chewing slowly, and focusing on the taste, smell, and texture of your food. Avoid distractions like your phone or computer, and try to eat in a quiet and peaceful environment.

7. Stay hydrated:

Drinking water throughout the meal can help you stay hydrated and full. Avoid sugary drinks like soda or sweetened tea, and instead, opt for water or unsweetened tea. You can also ask for a slice of lemon or lime to add flavor to your water.

8. Avoid alcohol and sugary drinks:

Alcoholic beverages and sugary drinks are often high in calories and can quickly add up to your daily calorie intake. Instead of ordering a sugary drink or a cocktail, opt for water, herbal tea, or freshly squeezed juice. If you must drink alcohol, limit yourself to one drink and avoid cocktails that are high in sugar and calories.

Eating out with colleagues can be a fun and enjoyable experience if you make healthy choices. Remember that healthy eating is a lifestyle choice that requires commitment and dedication. With these tips, you can maintain your healthy eating habits even when dining out with colleagues.