Going out to eat is one of the best ways to socialize with friends and family, celebrate a special occasion, take a break from the kitchen, or try new dishes you normally wouldn't prepare at home.

On the other hand, there are a few drawbacks to be aware of. Some restaurants are notorious for adding extra fat, salt, and sugar to make foods taste better and keep you wanting more. To make matters worse, portion sizes are often enough to feed two or three people. All too often, people are left feeling bloated, dehydrated, or even experience a "kanak attack" (excessive fatigue after a big meal).

Follow these practical tips to help you not only enjoy your meal, but also support your goals of eating a healthy diet.

Hara Hachi Bu
This 2,500 year old Confucian mantra adopted by some of the world's longest-lived people in Okinawa, Japan, means to stop eating when you are 80% full. The key here is to eat slowly, allowing time for your stomach to signal to your brain that you are full. One tip for eating more mindfully is to eliminate distractions – put your phone away and avoid eating while driving to really enjoy and experience your meal. When eating out, request a to-go box so you can enjoy leftovers for lunch or dinner the next day. It’s like getting two meals for the price of one!

Go Plant Slant
This Power 9^® principle reminds us to eat more vegetables and legumes, such as beans, peas, and lentils. Choose menu items that have a plant-based protein or, better yet, order a salad before ordering anything else on the menu. One of the benefits of eating salad before your meal is that it increases our vegetable consumption by 23% and may help you feel more full. Make sure to avoid salads with heavy dressings, cheeses, or croutons. Instead, ask for a simple vinaigrette on the side so you can determine your portions.

Dine at a Blue Zones Project Approved™ Restaurant
When you have an abundance of healthy items in your refrigerator or kitchen pantry, you are more likely to make healthier eating choices. The same concept goes for eating at restaurants. Blue Zones Project - Hawai‘i currently works with 113 local restaurants across the state to help make healthy choices easier for customers. This includes increasing healthy menu options by adding delicious Blue Zones Inspired^® dishes, offering smaller portion sizes, and promoting a tobacco free environment. For a full list of approved restaurants near you, visit https://info.bluezonesproject.com/bzphawaii/approved. 

Drink a lot of water.
Don’t be tempted by those fancy drinks that can add a lot of unwanted sugar, empty calories, and dollars to your final bill. Water is free, helps with digestion, and will keep you fuller throughout the meal. Add a slice of lemon or lime to add more flavor.

Eat with your Right Tribe.
This Power 9 principle tells us to surround ourselves with people who support positive behaviors. When you eat with others who choose healthier options, you are more likely to stay on track and do the same. Grab your friends and family, order takeout from a local restaurant, and enjoy your meal at the park or beach! Stay safe while supporting local businesses.

If your favorite local restaurant is not yet Blue Zones Project Approved, we would love to have them on board! It’s a win-win for the customer and restaurant. Talk to the manager and ask them to contact us at BlueZonesProjectHawaii@sharecare.com.