出去吃的东西有很多很棒的事情：快速，快速，轻松和美味。但是，如果您想注意自己的选择或做出积极的营养改变，外出就餐可能是成功的障碍。
Americans eat and drink on average about他们每天的三分之一远离家中的卡路里。虽然这主要吃家常饭菜是理想的选择，但生活有时会妨碍您，而且有时候外出就餐是不可避免的。如果您经常外出就餐，请尝试将自己限制为每周一两次，或者在自己的情况，日程安排和生活方式中感觉良好。
Making healthy choices while eating out is a challenge. To help, here are the five most-common pitfalls for eating out, plus tips on how you can successfully navigate around them.
1.你太饿了
这里有一个典型的场景:你饿了,然后you decide to head out to eat. Sometimes it’s fast food, and you’re eating within minutes. Sit-down restaurants exacerbate the situation by making you play the waiting game: You wait to be seated, then wait to get the menu, then wait until your food arrives (with a bread basket staring you in the face!). By the time your food actually comes, you are past the point of reasonable hunger — you are so hungry you might even feel out of control aboutwhat你吃了多少钱。即使很容易“节省”卡路里以准备外出就餐，但这通常不是一个好主意。您觉得绝望的饥饿可能会不利于做出当下的最佳决定。
而不是让自己陷入绝望的饥饿（又名饥饿) zone, remember to eat regular meals and light snacks during the day leading up to a night out. Let yourself be hungry, but let it be the type of hunger that’s reasonable and in control — that may mean grabbing a banana or handful of almonds before dining out.
2. YOU’RE SERVED HUGE PORTION SIZES
根据Drs. Lisa Young and Marion Nestle，餐馆的份量在1970年代在美国急剧增加，并继续扩大。多次控制的研究表明，当提供较大的部分尺寸时，人们倾向于更多地消费。例如，one study在不同的日子（中小型，中等，大型和大型部分）为参与者提供了四个不同的通心粉和奶酪。他们发现，当参与者提供超大部分与小部分相比，卡路里消耗量增加了30％。带回家的信息是：餐馆的份量比我们需要的更多食物，当我们提供大量部分时，我们倾向于吃得过分。
通过尝试一些事情来打击大部分：
- 与朋友分享主菜。
- Order the “kid” size.
- Opt for a vegetable side dish rather than fries or chips when given the option.
- Use the plate method. Visualize how that restaurant meal would look like on your plate at home. Try to eat the equivalent of about a quarter of your plate of protein, quarter of starch and half your plate of vegetables.
- Look up the nutrition information onmyfitnesspal，并决定到达餐厅之前的第二天空间。已经在那了？尝试应用程序的restaurant logging feature。
- Ask for a doggie bag, and pack up half of your food before you start eating.
3.饮料加起来
Sometimes when we eat out, we feel the pressure to order a drink. A small 12-ounce soft drink contains about 140 calories. Cocktails can range from 100 to as many as 500 calories per drink. Don’t be afraid to order water — it can save you calories and money to boot! If you choose to have a drink, make it occasional and intentional. Enjoy it as a treat!
4. YOU’RE SURROUNDED BY DELICIOUSLY TEMPTING CHOICES
One of the joys of eating out is knowing you’re eating food that’s delicious, and you don’t even have to do any dishes! Everything on the menu can make you salivate. Many of us get stuck in the trap of feeling a sense of scarcity with eating out and think, “When will I eat this again?” or, “I never get this food, I have to get it all in now!” Rather than falling victim to the temptations around you, remind yourself that you can come back another time, or you can take home the leftovers so there’s no need to go overboard in this moment. It takes practice, but it’s worth it!
阅读更多>10次早餐不到300卡路里的早餐
5.“作弊”心态蔓延
Because eating out is a treat, we can sometimes fall into the trap of the “cheating” mentality. Labels of “bad” foods or “unhealthy” foods can cause you to feel guilty about your choices. Often, what results is throwing in the towel for the time-being only to be followed by a deep sense of guilt and regret. This becomes an unhealthy cycle of falling off the bandwagon and recommitting. Instead, enjoy the food before you without guilt, and know that healthy eating is not完美的吃。这是在大多数时候做出健康的选择，并让自己享受所有食物。从长远来看，作弊的心态对您无济于事；它导致不健康的周期和与食物的关系受损。
虽然外出吃饭的某些方面与我们息息相关，但仍然有可能选择健康的食物。如果您可以减少房屋外用餐的频率，那就去做！如果您可以努力调整自己的身体，认识并意识到常见的陷阱，那么您将更有可能偶尔享受偶尔的有趣的夜晚，摆脱罪恶感或羞耻感。
