Many of us struggle to keep ourselves in check when eating out. We become tempted by the sheer number of choices and get lost in the minefield of hidden fat, calories and salt in menu items. But there are some simple tricks to help us make healthier choices at restaurants, says behavioral economist and food psychologist Brian Wansink, Ph.D.
While conducting research for his book, Slim by Design: Mindless Eating Solutions for Everyday Life, Wansink found that thin people practice several eating habits when eating out that may seem insignificant, but make all the difference to their waistlines.
To show us what tricks they have up their sleeves, Wansink designed a quiz to help us make healthier choices when dining out.
1. How should you read a menu to find the healthiest options?
A. From top to bottom
B. In a "Z" pattern
C. Ask the waitress
Answer: C, Ask the waitress.
Wansink says we typically skim menus in a "Z" pattern, which is an easy way to miss something healthy. "Instead, the best thing to do is simply to ask the waiter or waitress, 'What are a few of your lighter options that people really like?'"
Don't just ask for the healthy options, Wansink warns, or all you'll get is a nod towards the salads. "If you ask for the lighter foods, you'll find the nice surprises -- the baked pork chop that has apple sauce, or something like that," he says.
2. If you're watching your weight, where should you sit in a restaurant?
A. At a tall table near the window
B. In a booth
C. Near the TV and bar
Answer: A, At a tall table near the window.
"One of the things we find is that people who order the healthiest in restaurants tend to be those who either sit at the high tables -- because you have to have a little more posture, a little more [awareness] of what you're doing -- or the people who sit at the windows," he says.
He has the statistics to back it up. "If you sit in that booth way in the back, you're going to be about 80 percent more likely to order a dessert, and about 80 percent less likely to order a salad," he says.
3. What should you have with your bread basket?
Surprised? Though Wansink says olive oil is the healthier option, you end up consuming 29 percent fewer calories when you choose butter. "Because what happens is, we don't put much butter on compared to olive oil," he explains. "We put the bread in the olive oil and just watch it soak it up."
Better still, he says -– ask the waiter to skip the bread basket entirely.
4. What's the best approach to the buffet?
A.Choose a smaller plate
B.Survey the entire buffet first
C.Sit facing away from the food
D.All of the above
Answer: D, All of the above.
While writing Slim By Design, Wansink says he completed a study on 300 people at Chinese food buffets across the country . "We found that skinny people do things very different than heavy people. One thing is, they're a lot more likely to survey the food before they pick up their plate," he says. "Skinny people are also seven times more likely to use a smaller plate if they have them. They sit, on average, about 16 feet father away from the buffet, and they're three times more likely to face away from the food."
So next time you're dining out, follow Wansink's advice. Also, make sure you know the three codewords to look for an any menu.
More from #OWNSHOW.
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.