Surviving Big Portions: Strategies to Enjoy Restaurant Meals Without Overeating

The challenge of managing portion sizes in the United States can be daunting. Restaurants often serve generous portions, leading to unintentional overeating and sometimes unnecessary waste. However, with a few clever strategies, you can enjoy your lunch out without breaking your dietary goals.

Ordering Efficently

Choosing the right menu items is crucial. Here are some strategies to help you reduce the portion size:

Children's Menu: Opt for an entree from the children's menu. Most eateries understand when adults choose a smaller portion, and it's a simple, effective way to cut back. Keep in mind, however, that this option is generally only allowed for to-go orders. Senior Menu: If you are above a certain age, consider ordering from the senior menu. This option is also designed for smaller portions and is another good choice. Other Than an Entrée: Consider ordering an appetizer, a soup, a salad, or a side. For instance, ordering a baked potato as a side or a free-breadstick combo can be a good choice, while selecting a glass of milk or a cup of coffee to go with your meal. Half-Portion: Ask if the restaurant offers half-portion options. If they do, order that and only take what you can consume. Split Meal: Share a meal with a friend or family member. Inform the waiter to bring extra plates early to avoid the last-minute struggle of sharing. Take Home: Always ask for a to-go box and take home any remaining food. It's both environmentally friendly and cost-effective.

One particularly effective strategy I've employed is to ask the server to box up half the meal before bringing my plate, so I only see a half-portion in front of me. For instance, when dining with my wife, we often share meals, dividing them by half. Additionally, after we received our food, we would divide everything into thirds, allowing us to enjoy our portion and save the rest for later.

Portion Management Techniques

To maximize your meal without finishing every bite, follow these techniques:

Request for Takeout: I have approached restaurants and asked that half of my meal be packaged in a to-go container before serving, ensuring I only eat my portion and save the rest. Sharing: When dining with others, split your meal. Clearly communicate your intention to your waiter to ensure the restaurant brings additional plates. Eat and Go: Savor your meal and take the rest home. It's a win-win, offering leftovers for later while saving money. Children’s Menu: If a restaurant has a children's menu, ask if you can order from it. Some restaurants allow adults to order smaller portions, even if they aren't specifically asked for it.

Low-Tariff Options

Another option is to choose salads or meals known to be lower in sugars and fats. However, be cautious of the dressing:

Request 'no mayo' or 'no dressing' to keep the salad healthier. Avoid oil-based dressings and sauces high in added sugar.

Properly manage the portions by dividing your food as soon as it arrives. Spread the meal into the portion you will eat now and the portion you will either leave on the plate or take home for a later meal. Remember, a big restaurant meal can easily provide enough calories for two or more meals when portioning is mindful.

For those who aren't deterred by salads, another idea is to order a protein-rich salad with a light dressing. Enjoy the greens and vegetables, but leave the additional dressing in the container. Alternatively, consider making your own lunch from scratch. A brisk 15-minute walk during your lunch break can also help you eat the meal more mindfully.