Healthy Dining Out: Tips for Making Better Choices at Restaurants

Eating out can be a delightful experience, but it can also be challenging to maintain healthy eating habits while enjoying restaurant meals. With a few smart strategies, you can make better choices and still indulge in your favorite dining experiences. Here are some tips to help you stay on track with your health goals while dining out.

Before You Go

1. Research the Menu: Most restaurants have their menus available online. Take a few minutes to review the menu ahead of time and identify healthier options. Look for dishes that are grilled, baked, steamed, or roasted instead of fried or sautéed.

2. Plan Ahead: If you know you’ll be dining out, plan your other meals for the day accordingly. Opt for lighter meals earlier in the day to balance your overall intake.

3. Make Reservations: Dining at off-peak times can lead to a more relaxed dining experience, allowing you to make thoughtful choices without feeling rushed.

At the Restaurant

1. Start with a Healthy Appetizer: Begin your meal with a light appetizer such as a salad with dressing on the side, vegetable soup, or a small plate of grilled vegetables. This can help curb your hunger and prevent overeating.

2. Be Mindful of Portions: Restaurant portions are often larger than necessary. Consider sharing a main dish with a dining companion or asking for a half portion if available. You can also request a to-go box at the start of your meal and pack up half to enjoy later.

3. Customize Your Order: Don’t be afraid to ask for modifications. Request sauces and dressings on the side, opt for whole grain options like brown rice or whole wheat bread, and substitute unhealthy sides with steamed vegetables or a side salad.

4. Stay Hydrated: Drink plenty of water before and during your meal. Sometimes thirst can be mistaken for hunger, and staying hydrated can help you feel full.

5. Focus on Lean Proteins: Choose dishes that feature lean proteins such as chicken, turkey, fish, or plant-based proteins like beans and lentils. These options are typically lower in unhealthy fats and higher in essential nutrients.

6. Avoid Sugary Beverages: Skip sugary sodas, cocktails, and sweetened teas. Opt for water, unsweetened iced tea, or sparkling water with a splash of lemon or lime.

Making Healthier Choices

1. Salad Tips: Salads can be a healthy choice if you watch out for high-calorie dressings and toppings like croutons, bacon bits, and cheese. Choose a vinaigrette or olive oil and vinegar dressing and ask for it on the side.

2. Soup Selection: Soups can be filling and nutritious, but avoid creamy soups that are high in fat and calories. Opt for broth-based soups filled with vegetables and lean proteins.

3. Main Course: Choose dishes that are grilled, baked, steamed, or roasted. Avoid fried foods, heavy cream sauces, and dishes with lots of cheese. Look for meals that include a balance of lean protein, whole grains, and vegetables.

4. Smart Sides: Instead of fries or mashed potatoes, choose sides like steamed vegetables, a side salad, or a baked sweet potato. These options provide more nutrients and fewer empty calories.

5. Dessert Decisions: If you’re craving something sweet, consider sharing a dessert with your dining companions. Alternatively, opt for a fruit-based dessert or a simple scoop of sorbet.

Mindful Eating

1. Eat Slowly: Take your time to savor each bite and enjoy the flavors of your meal. Eating slowly allows your body to signal when you’re full, helping you avoid overeating.

2. Listen to Your Body: Pay attention to hunger and fullness cues. Stop eating when you’re satisfied, not stuffed. It’s okay to leave food on your plate or take leftovers home.

3. Enjoy the Experience: Dining out is as much about the experience as it is about the food. Focus on the social aspect of your meal, engage in conversation, and enjoy the ambiance of the restaurant.

July 1, 2024 9:47 p.m. 134

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