There are times when we go out to eat just for fun, and there are times when we go out to eat just for fuel. We often compartmentalize: ice cream and pizza are fun, and grilled chicken with quinoa is fuel. But my favorite type of restaurant experience is one that combines both types of eating.

Going out to eat is admittedly a form of entertainment. Part of the fun of eating out is the food: trying something new or enjoying a dish you wouldn’t take the time to make at home.

Another element of the fun of eating out is relaxing with good company, feeling pampered and relaxed, and forgetting about cleanup. You can experience all that fun even while getting in a real, balanced meal that leaves you feeling comfortably satisfied. You can even incorporate treats if and when you want them in the context of that balance.

All who are hungry, come and eat. The fundamental principle of experiencing satiation is to first experience a cue for hunger. That means coming to the table with a good, healthy appetite, so that when you reach your satiation point, you will feel the difference and innately know to stop when you are full.

Order in the (food) court. Your hunger and satiation cues will also stay sharper if you avoid processed carbs, like bread, at the beginning of the meal. High-glycemic carbs spike your insulin and actually make you hungrier.

Restaurants keep you waiting with a bowl of fresh white bread because they know it will make you hungrier — and the hungrier you are, the more you will end up ordering. Instead, a balanced appetizer that contains fiber, fat, and some protein will start doing its work to actually trigger your body’s hormones to notify your brain that fuel is coming in and filling you up. My favorite appetizer is a salad topped with some healthy fats and optional protein, or a warm vegetable-based soup.

Scout it out. When you are looking for optimal satiation, your ideal meal should include protein, healthy fat, complex carbs, and fiber. It’s not hard to find wholesome main dish options. For a meal that will leave you feeling lighter, stick to a protein that’s grilled, seared, or roasted with spices and herbs instead of sweet and sticky sauces. An ideal entrée comes with vegetables and a wholesome starch on the side.

I find that restaurants are doing a great job of offering more veggie side-dish options these days. String beans, sautéed spinach, mushrooms and onions, and even cauliflower steak have become staples in many nicer restaurants. If the veggie sides aren’t noticeable on the menu, ask your waiter. Menus often offer specific sides as part of an entrée. If you see a veggie side you like, ask your waiter if you can pay for a side of it as an add-on to the meal you choose.

While veggie sides have become more plentiful, finding a wholesome starchy side can still be a challenge. Some good-for-you starches you might come across are sweet potato wedges, quinoa, or even unusual whole grains like farro or kasha. I do promote a macro meal — that winning combo of protein, fat, carbs, and fiber — but if the menu doesn’t offer a starch option that works for you, skip it and double up on veggies instead.

Dry wine when you dine. Many diners enjoy having wine with their meal. If wine agrees with you, I recommend dry over sweet, as it is lower in sugar and offers more health benefits.

“Treat” yourself right. Desserts are definitely the highlight and the most fun part of eating out. They're not meant for fuel — they are purely for pleasure. I like to think of eating desserts as the difference between shopping for groceries, toiletries, or school shoes, versus shopping when you don’t really need anything but just want to see what you find.

The key to enjoying a treat is the way you treat the experience. When the dessert menu comes out, consciously decide whether any of the options is the type of treat that you feel is right for you right now. If it is, enjoy and savor every bite. When we eat “food for fuel,” our hunger cues tell us when we’re full. When we eat for fun, our enjoyment cues tell us when we’re satisfied. Eating slowly, savoring each bite, and being fully present in the experience will enable you to truly enjoy your dessert while feeling the freedom that eating mindfully brings.

Wishing you a summer of good meals and delicious memories,

Rorie

REINE DE DIJON MUSTARD

If you thought it couldn’t get plainer than mustard, think again. Good-quality natural mustard is actually a healthy condiment. As far as taste and quality, though, mustards are not all created equal. Some even have small amounts of sugar in them. I love Reine de Dijon mustard. I use it in my restaurant salad dressing, and when I tried substituting with other brands, the dressing was still great, but I could tell that it was not quite the same. Certified kosher by Rabbi S. A. Schlesinger of France.

(Originally featured in FamilyTable, Issue 646)

Click Below for Full n' Free Recipe

ARUGULA  AND MUSHROOM SALAD WITH GARLIC-DIJON DRESSING