When eating out, it’s easy to get overwhelmed by the menu and choose foods that may not align with your health goals. The first step in making healthier choices is understanding your options. Many restaurants offer healthier alternatives, even if they’re not immediately obvious. Look for dishes that include plenty of vegetables, lean proteins, and whole grains. If the menu doesn’t highlight healthy choices, ask your server about the healthiest options or any modifications that can be made to lighten up a dish. Many restaurants are happy to accommodate special requests, such as grilling instead of frying or dressing on the side.
Plan Ahead
If possible, take a look at the menu online before heading out to eat. This gives you the opportunity to plan your order and avoid the temptation of ordering impulsively. Planning ahead also allows you to make healthier decisions, especially when you’re faced with a variety of options. Many restaurants now include calorie counts and nutrition information on their menus, which can be helpful for making informed choices. Knowing what you’ll order in advance can help you stick to your goals without feeling rushed or pressured when you arrive.
Avoid Fried Foods
Fried foods are typically high in unhealthy fats and calories, which can derail your healthy eating goals. Opt for grilled, baked, roasted, or steamed options instead. These cooking methods retain the natural flavors of the food and are much lower in calories and fat. If a dish is fried or breaded, ask if it can be prepared differently. Many restaurants are open to making substitutions to help you enjoy a healthier meal without sacrificing flavor.
Watch Your Portion Sizes
Restaurant portions are often much larger than what you actually need. Overeating, even healthy foods, can still contribute to weight gain and digestive issues. To avoid overeating, consider sharing an entrée with a dining companion or asking for a to-go box as soon as your meal arrives. You can also ask for a half-size portion or choose appetizers or side dishes as your main course. It’s important to listen to your body’s hunger cues and stop eating when you’re comfortably full, rather than finishing everything on your plate.
Choose Lean Proteins
When choosing a protein, opt for lean sources like chicken, turkey, fish, or plant-based proteins such as beans, tofu, or tempeh. These options are lower in saturated fat and calories compared to fattier cuts of meat like beef, pork, or duck. Fish, especially fatty fish like salmon, mackerel, and sardines, provides healthy omega-3 fatty acids that are beneficial for heart health. Be mindful of preparation methods — grilled or baked proteins are much healthier than deep-fried or breaded options.
Customize Your Salad
Salads can be a great choice when eating out, but they can quickly become unhealthy if loaded with high-calorie dressings, cheese, and fried toppings. To make a salad healthier, opt for a base of leafy greens and add colorful vegetables like tomatoes, cucumbers, and peppers. Choose lean proteins such as grilled chicken, shrimp, or beans, and add healthy fats like avocado or nuts. Ask for dressing on the side, and dip your fork into the dressing rather than pouring it directly on the salad to control how much you use. Avoid fried toppings like croutons or crispy chicken, as they can add unnecessary calories and fat.
Skip Sugary Drinks
Sugary beverages like soda, sweetened teas, and flavored coffee drinks are packed with empty calories and sugar. Instead, opt for water, sparkling water, or unsweetened iced tea. If you want something more flavorful, consider adding a slice of lemon or cucumber to your water for a refreshing twist. Many restaurants also offer sugar-free drink options or flavored water without added sugars. By choosing healthier beverages, you can save calories and reduce your sugar intake.
Mind Your Sides
Side dishes often add unnecessary calories to a meal. Choose healthier sides like steamed vegetables, a side salad, or a small portion of whole grains such as quinoa or brown rice. Avoid high-calorie sides like French fries, mashed potatoes with heavy cream, or large portions of creamy coleslaw. You can also ask for smaller portions of side dishes to help keep your meal balanced and in line with your nutritional goals.
Be Cautious with Sauces and Dressings
Many sauces, gravies, and dressings are loaded with added sugar, fats, and sodium. To avoid unnecessary calories, ask for sauces and dressings on the side, so you can control how much you add. You can also ask for lighter alternatives, such as vinaigrette instead of creamy dressings, or tomato-based sauces instead of creamy or cheesy sauces. If you enjoy dipping, try using smaller portions or dipping your fork into the sauce rather than drenching your entire dish.
Prioritize Vegetables
Vegetables are packed with essential nutrients and are naturally low in calories, making them an excellent choice for a healthy meal. When eating out, prioritize vegetables by ordering a dish that includes a variety of them, or request extra vegetables to be added to your meal. Many restaurants offer veggie-based sides or veggie-forward dishes like stir-fries, vegetable medleys, or vegetable soups. You can even ask for substitutions, such as swapping fries for extra veggies or requesting your entrée to be served with a larger portion of vegetables.
Practice Moderation
While eating out is a great opportunity to enjoy different cuisines and flavors, it’s important to practice moderation. It’s okay to indulge every now and then, but balance is key. If you choose a richer dish, consider lightening up your other meals that day to maintain overall balance. Eating out should be an enjoyable experience, so allow yourself to enjoy a treat without guilt, but be mindful of portion sizes and food choices.
Be Mindful of Alcohol
Alcoholic beverages can add significant calories to your meal, especially sugary cocktails and mixed drinks. If you’re watching your calorie intake, opt for light drinks like wine, a small glass of champagne, or a simple cocktail like vodka soda with lime. Beer and cocktails made with sugary mixers can quickly add up in terms of calories and sugar. Additionally, alcohol can lower your inhibitions, leading to overeating or making poor food choices. If you choose to drink, do so in moderation and be aware of how alcohol might impact your overall meal.
Enjoy Your Meal
Finally, remember that eating out should be an enjoyable experience. Don’t stress over every choice, but focus on making mindful decisions that align with your health goals. Allow yourself to savor each bite and enjoy the social aspect of dining with friends or family. By focusing on healthier options and mindful eating, you can still have a satisfying meal without compromising your wellness.