Eating out doesn’t have to sabotage your healthy eating goals. With a little knowledge and planning, you can make nutritious choices while enjoying a meal away from home. In this article, we’ll share tips on selecting healthier menu options, controlling portion sizes, and making smart substitutions to ensure a delicious and guilt-free dining experience.
Know What to Look For:
First and foremost, familiarize yourself with the menu. Many restaurants now include healthier options or indicate dishes that are low in calories, fat, and sodium. Keep an eye out for menu items that are steamed, grilled, or broiled, as these cooking methods typically use less oil and fat. Also, prioritize whole grains, lean proteins, and vegetables in your meal selection.
Make Smart Substitutions:
Don’t be afraid to ask for substitutions or modifications to your meal. Request a side salad or steamed vegetables instead of fries, opt for whole-grain bread or pasta, and choose marinara sauce over creamy, high-fat sauces. You can also ask for sauces and dressings on the side, allowing you to control the amount you consume.
Control Portion Sizes:
One of the biggest challenges when dining out is managing portion sizes. Restaurant servings are often much larger than what you would eat at home. To avoid overeating, consider splitting an entrée with a friend or asking for a to-go container at the beginning of your meal and immediately packing half to take home. Another strategy is to order an appetizer as your main course, as these dishes are generally smaller in size.
Stay Hydrated and Mindful:
Sipping water throughout your meal can help you feel fuller and more satisfied, making it less likely that you’ll overeat. Additionally, take time to savor each bite and engage in conversation with your dining companions. This mindful eating approach can help you enjoy your meal and recognize when you’re satisfied, reducing the likelihood of overindulging.
Consider the Restaurant Type:
When planning a meal out, choose a restaurant that offers a variety of menu options. Ethnic restaurants often provide an array of healthy choices, such as sushi, vegetable stir-fries, or Mediterranean-style dishes with lean proteins and whole grains. Opting for a restaurant with a salad bar or build-your-own options can also help you create a well-balanced, nutritious meal.
Avoid Tempting Triggers:
Be mindful of situations that may encourage overeating. For example, if you know that you’re likely to indulge in the complimentary breadbasket, politely ask the server not to bring it to your table. Similarly, if you’re prone to snacking on high-calorie appetizers while waiting for your meal, consider ordering a salad or a veggie-based appetizer to curb your hunger without derailing your healthy eating goals.
Watch Your Alcohol Intake:
Alcoholic beverages can be a significant source of empty calories, and they can also lower your inhibitions, making it more challenging to resist unhealthy food choices. If you choose to drink alcohol, do so in moderation and consider selecting lower-calorie options such as wine or light beer. Alternating alcoholic beverages with water or seltzer can also help you stay hydrated and in control of your consumption.
Plan Ahead:
If you know you’ll be dining out, plan accordingly by eating lighter meals or snacks throughout the day to account for the extra calories you may consume during your meal. Reviewing the restaurant’s menu online beforehand can also help you make informed decisions and avoid being swayed by tempting, less-healthy options once you’re at the table.
Remember, It’s About Balance:
Finally, keep in mind that occasional indulgences are a normal part of a healthy, balanced lifestyle. If you do choose a higher-calorie dish or treat yourself to dessert, don’t beat yourself up over it. Instead, savor and enjoy the experience, and then get back on track with your healthy eating habits at your next meal.
By following these tips and strategies, you can enjoy dining out without compromising your commitment to healthy eating. With practice, making healthier choices when eating out will become second nature, allowing you to fully enjoy your dining experiences without guilt or stress.