Navigating Your Night Out: Nutrition Tips for a Great Time
When you think about going out for the night, what is your biggest challenge?
When you are on an outing with friends, family, or colleagues, you should eat well, feel great, and enjoy responsibly!
Common pitfalls when on a night out include:
✔️Skipping meals leads to overeating later.
✔️Choosing heavy, greasy foods.
✔️Ignoring hydration until it’s too late.
Studies indicate that those from 19-50 years old can consume approximately 300 to 500 more calories each weekend day than they do on a weekday. This increase is often attributed to social gatherings, dining out, and indulging in higher-calorie foods and drinks.
So, what does it look like to have an enjoyable night out?
Starting with a game plan is key to success on these nights!
It is important to note that having proper nutrition before heading out ensures you have the energy to enjoy your evening fully. This will help boost your mood and avoid having any slumps, keeping your energy up and ready to have fun all night long!
Let’s dive into the top 3 nutrition tips for a great time!
Tip #1:
Start with a Healthy Meal
About 40% of calories consumed during a weekend often come from restaurant meals, which are typically higher in calories, fats, and sugars [American Journal of Clinical Nutrition].
But starting with a balanced meal rich in protein and healthy fats can be a great way to avoid this common pitfall!
Protein takes longer to digest than carbohydrates, providing a slow and steady release of energy. This can help you feel fuller longer and reduce the likelihood of overeating later in the night. Lean proteins such as salmon, chicken, and a tenderloin are great options to start!
Healthy fats such as those found in avocados, nuts, and olive oil add richness to meals, enhancing flavor and satisfaction. This can help prevent cravings for unhealthy snacks later on.
Also–Include fiber-rich foods to help with satiety.
Leafy greens, broccoli, and carrots are excellent choices to include in your meal.
BUT, make sure to avoid going out on an empty stomach. A balanced meal beforehand, as previously mentioned, helps regulate your hunger levels, allowing you to make more mindful choices when ordering. out.
Using Plate Method when you are building your plate, whether you are out or at home, is a great way to keep your portions in check, make sure you are getting all 3 macronutrients and enjoy the meal without feeling too full after.
TIP #2
Be Present on your night out!
This is a key element when out on the town, socializing, etc.
We want to encourage you to enjoy your time, having a healthy meal and then moving on enjoying who you are with, the activities, and festivities, instead of focusing on food all night.
Key ways to stay present on a night out is first and foremost, put your phone away. While you might want to take some pictures, videos, etc. You chose to be there with those people. Give them your attention!
Take note of who you can talk to, who can you get to know better, challenge yourself too fully engage by making eye contact, listen actively, and respond to what others are saying.
What about taking a moment to appreciate your surroundings—notice the music, the ambiance, and the flavors of your food or drinks?
Did you know that memories are usually associated with what you taste, smell, and hear? Take it all in!
Enjoy the experience without rushing to get home.
Be spontaneous: Allow yourself to go with the flow and embrace unexpected moments rather than sticking to a rigid plan, sometimes the best memories or laughs come from unexpected silliness.
At the end of the night, take a moment to think about what you enjoyed and what stood out to you.
Tip #3:
Stay hydrated
If you are choosing to drink alcohol, you will need to ensure you are taking into account your water intake too!!
Set yourself up for success by drinking water earlier in your day before your night out. Once you have arrived to you destination, start off with water too!
Then, as you add cocktails, beer, or wine, try to alternate between alcoholic drinks and 8oz of water.
When choosing drinks opt for ones that will aid in hydration with soda water or fresh juice, avoiding the sugary mixers.
While you want to have an enjoyable night adding in some adult beverages, note hydration helps reduce hangover symptoms.
Something to consider…Research from the ‘National Institute on Alcohol Abuse and Alcoholism’ indicates that drinking patterns tend to increase on weekends and holidays, with studies showing a rise in average alcohol consumption by about 30% compared to workdays.
Knowing your limits and pacing yourself can be essential to avoid those hangover symptoms and overall added calories too. If you truly need a reminder, set an alarm on your phone to drink water throughout the night.
When on the way home from a night out, consider having a bottle of water ready to go in the car to allow you to sip on to get ahead of your hydration for the next day!
So, whether you are going out with friends or staying in to enjoy a more casual night of fun, remember to start the night prepared, go in with a plan and enjoy the people you are with. You will feel better the next day if you have a plan to get at least 30 minutes of movement and return to your usual healthy food options.
If you would like help understanding what a good weekend plan looks like or what even what a good weekly schedule looks like in terms of eating and movement, set up a free nutrition intro with Coach EJ and learn how nutrition and wellness coaching can be your next right step.
UP Next…3 Tips to Build a Healthy Lifestyle
