Eat Well, Dine Out
Dining out is one of life's pleasures, but it can also lead to some unhealthy choices if you're not mindful. Between large portions, rich sauces, and hidden calories, it can be challenging to make nutritious decisions when eating out. Fortunately, there are plenty of ways to enjoy restaurant meals without straying too far from your health goals. Whether you're grabbing a quick bite with friends or enjoying a celebratory dinner, these 7 healthy tips will help you eat out without the guilt.
1. Check the Menu Ahead of Time
One of the easiest ways to make healthy choices is by reviewing the menu before you arrive. Many restaurants post their menus (and even nutritional information) online, so you can plan ahead and make an informed decision. Look for items that include lean proteins, plenty of vegetables, and whole grains. This can help you avoid impulse choices that might be less healthy when you’re at the table.
Pro Tip: Many restaurants offer a “lighter menu” or “healthy options” section. Take advantage of these when possible!
2. Watch Your Portion Sizes
Restaurant portions can be huge, often containing two or three times the amount you would normally eat at home. Instead of eating everything on your plate, consider asking for a half portion or sharing a dish with someone else. You can also ask for a to-go box as soon as your meal arrives, putting half aside for later. This way, you're less likely to overeat and can enjoy your leftovers the next day.
Pro Tip: Many restaurants are happy to box up part of your meal before you even start eating. Don’t hesitate to ask!
3. Make Smart Substitutions
Don't be afraid to customize your meal to make it healthier. Most restaurants will accommodate reasonable requests like swapping fried sides for steamed or grilled vegetables or replacing creamy dressings with olive oil and vinegar. If you're ordering a sandwich or wrap, you can ask for it to be served in a lettuce wrap or ask for a side salad instead of fries.
Pro Tip: If you're craving something rich, like a creamy pasta, ask for the sauce on the side. This allows you to control how much you use.
4. Start with a Healthy Appetizer
Starting with a light appetizer or salad can help curb your hunger and prevent overeating during the main course. Look for dishes that are high in fiber and protein, such as a vegetable soup, a small salad with lean protein (like chicken or chickpeas), or an appetizer of grilled shrimp or tuna. Avoid options that are fried or drenched in heavy sauces.
Pro Tip: If you're particularly hungry, opt for a vegetable-based appetizer—it's often lower in calories and can be filling.
5. Choose Grilled, Roasted, or Steamed Dishes
When you're faced with a variety of cooking methods, opt for grilled, roasted, or steamed items instead of fried or breaded options. These methods tend to use less oil and keep calories in check while still delivering on flavor. Whether it's chicken, fish, or vegetables, these techniques enhance the natural flavors of the food without adding unnecessary fat.
Pro Tip: If you're unsure about how something is prepared, ask your server for clarification. They can often provide healthier alternatives to frying or heavy sauces.
6. Drink Water (or Unsweetened Beverages)
Sodas, sugary cocktails, and even seemingly innocent smoothies can quickly add hundreds of empty calories to your meal. Stick with water or unsweetened iced tea, which will hydrate you without adding extra sugar. If you do want an alcoholic drink, opt for a glass of wine or a light cocktail (like a vodka soda or gin and tonic), which typically has fewer calories than sugary mixed drinks.
Pro Tip: To make your water more interesting, ask for a slice of lemon, cucumber, or mint to add some natural flavor.
7. Practice Mindful Eating
When dining out, it’s easy to get caught up in the excitement of conversation and forget to pay attention to how much you're eating. Slow down and focus on your food. Take smaller bites, savor each mouthful, and listen to your body to gauge when you're full. Eating mindfully can help you avoid overeating and help you feel more satisfied with smaller portions.
Pro Tip: Try putting down your fork between bites to give yourself more time to enjoy the food and prevent overeating.
Bonus Tip: Don't Be Afraid to Ask for Help
If you're not sure about what to order or how something is prepared, ask your server for recommendations or details about ingredients. Most restaurant staff are more than happy to accommodate dietary preferences and can suggest healthier options based on your preferences.
Final Thoughts
Eating out doesn't have to sabotage your healthy lifestyle. By making mindful choices, being strategic about portion sizes, and asking for healthier preparations, you can enjoy a delicious meal while staying on track with your health goals. Whether you're eating out for a casual lunch or a special occasion, these tips will help you navigate restaurant menus with confidence and enjoy your meal without guilt. Bon appétit!