Eating out can be a challenge for those who are trying to maintain a healthy diet. With so many tempting options on the menu, it’s easy to fall into the trap of indulging in high-calorie, high-fat foods. However, with a little bit of planning and knowledge, it is possible to enjoy a delicious and healthy meal when dining out. In this article, we will explore five tips for eating healthier when dining out, so you can enjoy your favorite foods without compromising your health goals.
Choose Restaurants with Healthy Options
Look for menus with fresh and whole foods
When it comes to dining out and maintaining a healthy diet, it’s important to choose restaurants that offer fresh and whole foods. Here are some tips to help you make the right choice:
- Research the restaurant beforehand: Take some time to research the restaurant and its menu online. Look for reviews and feedback from other customers, and pay attention to any mention of healthy options.
- Check the menu online: Many restaurants now offer online menus, which can be a great resource when trying to find healthy options. Look for dishes that are made with whole, unprocessed ingredients and are not fried or heavily seasoned.
- Ask questions: Don’t be afraid to ask your server questions about the menu. Ask about the ingredients used in a particular dish, and inquire about any healthy options that may not be listed on the menu.
- Look for vegetarian and vegan options: Vegetarian and vegan dishes are often healthier than meat-based options, as they tend to be lower in saturated fat and calories. Look for dishes that feature whole grains, fresh vegetables, and plant-based proteins.
- Skip the appetizers and desserts: Appetizers and desserts are often high in calories, sugar, and unhealthy fats. If you’re looking to maintain a healthy diet while dining out, it’s best to skip these items altogether.
Ask for modifications to dishes
When dining out, it can be challenging to stick to a healthy diet. However, there are ways to make healthier choices even when eating at restaurants. One effective strategy is to ask for modifications to dishes. Here are some tips for asking for modifications:
- Know what you want: Before you order, decide what modifications you want to make to the dish. For example, you might want to swap out fried rice for steamed rice or request extra vegetables.
- Communicate with your server: Be sure to communicate your modifications to your server when you place your order. Some restaurants may not be used to modifications, so it’s essential to be clear and specific about what you want.
- Be willing to compromise: While it’s important to stick to your healthy eating goals, be willing to compromise on some things. For example, you might have to sacrifice some flavor or texture to make a dish healthier.
- Consider the entire meal: When asking for modifications, consider the entire meal, not just one dish. For example, if you’re ordering a salad with dressing on the side, ask for a side of protein, such as grilled chicken or fish, to make the meal more balanced.
- Be polite and patient: Remember that restaurant staff are often under pressure, so be polite and patient when asking for modifications. They may need to check with the chef or make a few changes to the dish, so be prepared to wait a few extra minutes for your food.
By asking for modifications to dishes, you can make healthier choices even when dining out. With a little creativity and communication, you can enjoy delicious meals that also support your health goals.
Research healthy options before going out
When dining out, it’s essential to research the restaurant’s menu in advance to identify healthy options. This way, you can make informed choices that align with your dietary goals. Here are some tips to help you research healthy options before going out:
- Visit the restaurant’s website: Most restaurants have their menus posted online, making it easy to peruse the options before you go. Look for dishes that are low in calories, high in nutrients, and free of added sugars and saturated fats.
- Check online reviews: Online reviews can be a great resource for finding healthy options at restaurants. Look for reviews that mention healthy dishes or ask other diners about their healthy choices.
- Call ahead: If you’re unsure about the menu or have specific dietary needs, call the restaurant ahead of time to ask about healthy options. You can also ask about ingredients and preparation methods to ensure that the dish meets your requirements.
- Speak with your server: Once you’re at the restaurant, don’t hesitate to ask your server about healthy options. They can make recommendations based on your dietary preferences and can help you make informed choices.
By researching healthy options before going out, you can make more informed choices that align with your dietary goals. With a little planning, you can enjoy a delicious and healthy meal while dining out.
Be mindful of portion sizes
When dining out, it’s essential to be mindful of portion sizes. Restaurant portions are often larger than what we typically eat at home, leading to overeating and increased calorie intake. To avoid this, consider the following tips:
- Share a meal: If you’re dining with someone, consider sharing a meal to reduce the overall portion size. This can help you save calories and reduce the likelihood of overeating.
- Take home half: If you find yourself struggling to finish your meal, ask for a takeout box and save the remaining portion for later. This can help you control your portion size without feeling deprived.
- Opt for a smaller plate: Some restaurants offer smaller plate options, which can help you control your portion size. Alternatively, you can ask for a side salad or other side dish to fill up on vegetables instead of a larger entrée.
- Don’t hesitate to ask for modifications: If a menu item comes with a large portion size, don’t hesitate to ask for modifications. For example, you can ask for a half-order or request that certain ingredients be removed to reduce the overall size of the dish.
- Consider the appetizer menu: If you’re still hungry after your meal, consider ordering an appetizer instead of a dessert. Appetizers are often smaller portion sizes and can help you feel satisfied without consuming excess calories.
Plan Your Meal
Split dishes with friends or family
Dining out with friends or family can be a great opportunity to enjoy a variety of dishes without compromising your health goals. One effective strategy is to split dishes with your companions. Here are some tips on how to do it:
- Choose dishes that can be easily divided: Look for dishes that can be easily split, such as pizzas, salads, or appetizers. Avoid dishes that are served family-style or meant to be shared, as they may not be suitable for splitting.
- Communicate with your server: Let your server know that you would like to split dishes with your group. They can help you with the selection and ensure that the dishes are prepared correctly.
- Consider portion sizes: Splitting dishes can help you control your portion size, but it’s still important to be mindful of how much you eat. Consider the size of the dish and how much of it you think you can finish before deciding to split it.
- Keep it simple: Don’t overcomplicate things by trying to split dishes that are difficult to divide. Stick to simple dishes that can be easily split, and avoid dishes with sauces or other elements that may make it difficult to share.
- Enjoy your meal: Dining out is about enjoying yourself and spending time with friends and family. Don’t stress about sticking to a strict health plan. Remember to enjoy your meal and savor the experience.
Order side dishes instead of an entree
When dining out, one effective strategy to eat healthier is to order side dishes instead of an entree. This approach can help you control your portion size and reduce the amount of calories, sodium, and fat that you consume. Here are some reasons why ordering side dishes can be a smart choice:
- You can customize your meal: By ordering side dishes, you have more control over what you eat. You can choose vegetables, salads, or other healthy options to complement your meal. This allows you to create a balanced meal that fits your dietary preferences and needs.
- You can share your food: If you are dining with others, ordering side dishes can be a great way to share your food. You can order a variety of side dishes and share them with your companions. This can help you eat less and still enjoy a delicious meal with others.
- You can save money: Side dishes are often less expensive than entrees. By ordering side dishes instead of an entree, you can save money on your meal. This can be especially helpful if you are dining out frequently or if you are on a budget.
- You can try new foods: When you order side dishes, you have the opportunity to try new foods that you may not have tried before. This can be a great way to expand your palate and discover new flavors.
In summary, ordering side dishes instead of an entree can be a smart strategy to eat healthier when dining out. It allows you to customize your meal, share your food, save money, and try new foods.
Opt for a salad or soup as a starter
When dining out, it can be challenging to maintain a healthy diet. However, there are several tips that can help you make better choices and enjoy a healthier meal. One of the most effective strategies is to plan your meal ahead of time. This means taking a few minutes to consider your options and make a conscious decision about what you want to eat.
One great way to start your meal on the right foot is to opt for a salad or soup as a starter. These two options are not only delicious but also low in calories and high in nutrients. A salad, for example, is an excellent choice because it is typically made with fresh vegetables and can be customized to include a variety of healthy ingredients, such as avocado, nuts, and seeds.
Soup is another great option, as it is often low in fat and high in vitamins and minerals. It is also a terrific way to enjoy a filling and satisfying meal without consuming too many calories. When choosing a soup, opt for a broth-based option rather than a cream-based one, as the former is typically lower in calories and fat.
By choosing a salad or soup as a starter, you can enjoy a healthy and satisfying meal while still leaving room for the main course. This is a great way to make healthier choices when dining out and still enjoy your favorite restaurant meals.
Avoid fried and processed foods
When dining out, it can be challenging to maintain a healthy diet. However, there are several tips that can help you make better choices. One of the most important tips is to avoid fried and processed foods. Here’s why:
Fried foods are often high in calories, unhealthy fats, and sodium. They can also be high in additives and preservatives, which can have negative effects on your health. Some common examples of fried foods include fried chicken, french fries, onion rings, and mozzarella sticks.
Processed foods are often made with ingredients that have been chemically altered or added to enhance flavor, texture, or shelf life. These ingredients can include salt, sugar, artificial sweeteners, and preservatives. Processed foods are often high in calories, unhealthy fats, and sodium, and can also be low in essential nutrients. Some common examples of processed foods include pre-packaged snacks, frozen dinners, and fast food.
How to Avoid Them
To avoid fried and processed foods when dining out, you can follow these tips:
- Order Grilled or Baked Options
Instead of ordering fried chicken, try grilled chicken. Instead of french fries, try a side salad or steamed vegetables.
- Ask for No Sauce or Dressing
Many dishes come with sauces or dressings that are high in calories, unhealthy fats, and sodium. Ask for no sauce or dressing to reduce the overall calorie and fat content of your meal.
- Read the Menu
Before you order, take a moment to read the menu and familiarize yourself with the ingredients and cooking methods used in the dishes you’re considering. This can help you make a more informed decision about what to order.
- Split Your Meal
If you’re dining with others, consider splitting your meal. This can help you reduce the overall portion size and save money.
- Ask for Substitutions
Don’t be afraid to ask for substitutions. For example, you can ask for a side of fruit instead of a high-calorie dessert or ask for a side salad instead of fries.
By following these tips, you can make healthier choices when dining out and enjoy your meal without compromising your health goals.
Be mindful of sauces and dressings
When dining out, it’s essential to be mindful of the sauces and dressings that come with your meal. These additions can be high in calories, fat, and sodium, which can quickly derail your healthy eating plan. Here are some tips to help you make smarter choices when it comes to sauces and dressings:
- Ask for them on the side: Instead of having them added to your meal automatically, ask for them to be served on the side. That way, you can control how much you use and avoid consuming unnecessary calories and fat.
- Choose low-calorie options: Many restaurants offer low-calorie options for sauces and dressings, such as balsamic vinegar or a mustard-based sauce. Opt for these instead of high-fat options like ranch or blue cheese dressing.
- Skip the bread: Bread and other carbohydrates can quickly add up in terms of calories and sodium. Skip the breadbasket or ask for a small piece of bread instead of a large one.
- Check the nutrition information: If you’re unsure about the nutritional content of a particular sauce or dressing, ask your server for the nutrition information or check the menu online. This can help you make an informed decision about what to order.
- Customize your meal: If you’re unsure about how much sauce or dressing to use, start with a small amount and add more if needed. This can help you control your portion size and avoid consuming too many calories and fat.
Make Healthy Swaps
Choose grilled or baked options over fried
When dining out, it can be tempting to indulge in fried foods such as fried chicken, french fries, and onion rings. However, these foods are often high in calories, unhealthy fats, and sodium. Instead, opt for grilled or baked options, which can be just as delicious and satisfying.
Grilled or baked options are often lower in calories and fat than their fried counterparts. For example, a grilled chicken breast has fewer calories and less fat than a fried chicken breast. Similarly, a baked sweet potato is a healthier choice than a loaded order of french fries.
When ordering grilled or baked options, be sure to ask for them to be prepared without added sauces or seasonings, which can be high in calories and sodium. Instead, opt for a squeeze of lemon or a sprinkle of herbs and spices to add flavor.
In addition to being healthier, grilled or baked options can also be more flavorful than fried foods. The high heat of grilling or baking can create a crispy, caramelized exterior on meats and vegetables, while locking in their natural juices and flavors.
So next time you’re dining out, make the healthy swap and choose grilled or baked options over fried. Your taste buds and your waistline will thank you.
Opt for whole grains over refined grains
When dining out, it’s important to make healthy swaps to ensure you’re getting the nutrients your body needs. One simple swap is to opt for whole grains over refined grains. Here’s why:
- Whole grains are better for you: Whole grains are unprocessed grains that still contain the bran, germ, and endosperm. This means they are packed with fiber, vitamins, and minerals that are essential for good health. On the other hand, refined grains have been processed to remove the bran and germ, leaving only the starchy endosperm. This means they are stripped of many of the nutrients that make whole grains so healthy.
- Whole grains can help you feel full: The fiber in whole grains can help you feel full and satisfied, which can help you eat less and manage your weight. Refined grains, on the other hand, are often low in fiber and can leave you feeling hungry and craving more.
- Whole grains can lower your risk of chronic diseases: Eating whole grains has been linked to a lower risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is because whole grains contain antioxidants and other compounds that can help protect your body from damage.
So, when dining out, be sure to opt for whole grains over refined grains. This can include choosing whole wheat pasta, brown rice, quinoa, or whole grain bread. You can also ask for your dish to be made with whole grains if they are not automatically offered.
Choose lean protein over fatty cuts
When dining out, it’s important to make healthy swaps to ensure you’re consuming nutritious food. One way to do this is by choosing lean protein over fatty cuts. Here are some reasons why this is a good idea:
- Lower in calories and fat: Fatty cuts of meat are high in calories and unhealthy fats. Choosing lean protein sources like chicken, fish, or tofu can help you save calories and reduce your intake of saturated and trans fats.
- Higher in nutrients: Lean protein sources are often rich in essential nutrients like iron, zinc, and B vitamins. These nutrients are important for maintaining good health and preventing deficiencies.
- More sustainable: Eating lean protein can also be more sustainable for the environment. Animal agriculture is a significant contributor to greenhouse gas emissions, deforestation, and water pollution. Choosing plant-based protein sources or selecting seafood that is sustainably sourced can help reduce your environmental impact.
So, the next time you’re dining out, consider choosing lean protein over fatty cuts to make your meal healthier and more sustainable.
Ask for low-fat or fat-free toppings
When dining out, it can be tempting to indulge in high-fat toppings such as cheese, cream, and butter. However, by making healthy swaps, you can enjoy your favorite dishes without compromising your health goals. One simple swap is to ask for low-fat or fat-free toppings. Here are some tips to keep in mind:
- Ask the server about the menu items: Many restaurants offer healthier options that you may not find on the menu. Don’t be afraid to ask your server about lighter choices or modifications you can make to dishes.
- Watch out for hidden fats: Some dishes may appear healthy on the surface, but they’re loaded with hidden fats. For example, salads can be a great choice, but they may come with a creamy dressing that adds unnecessary calories. Ask for a low-fat or fat-free dressing instead.
- Opt for fresh toppings: Instead of going for processed toppings like crumbled bacon or fried onions, opt for fresh options like sliced tomatoes, cucumbers, or bell peppers. These add-ons are not only healthier, but they also add natural flavors and textures to your dish.
- Choose the right protein: Protein is an essential part of any meal, but not all protein sources are created equal. Opt for lean protein options like grilled chicken, fish, or tofu, and be mindful of portion sizes. Avoid processed meats like sausages and hot dogs, which are often high in sodium and unhealthy fats.
- Skip the sides: Sides can quickly add up calories and fat, so consider skipping them altogether or sharing them with your dining companions. If you do choose a side, opt for steamed vegetables, a side salad, or a small serving of fruit.
By making healthy swaps like asking for low-fat or fat-free toppings, you can enjoy your favorite dishes while still maintaining a healthy diet. Remember, small changes can make a big difference in the long run, so start incorporating these tips into your dining out routine today.
Use herbs and spices instead of salt
When dining out, it can be challenging to stick to a healthy diet. However, making some simple swaps can help you make better choices without sacrificing flavor. One such swap is using herbs and spices instead of salt. Here’s why this is a good idea:
- Salt can be a significant source of sodium, which can lead to high blood pressure and other health problems.
- Herbs and spices are natural flavor enhancers that can add depth and complexity to your food without adding sodium.
- Many herbs and spices have additional health benefits, such as antioxidant and anti-inflammatory properties.
To make this swap, try the following:
- Ask for your food to be prepared with no added salt or use a salt-free seasoning.
- Choose herbs and spices such as basil, oregano, rosemary, cinnamon, and turmeric to add flavor to your dish.
- Be creative and experiment with different combinations of herbs and spices to find your favorite flavors.
Remember, making healthy swaps doesn’t have to be difficult or boring. With a little creativity and knowledge, you can enjoy delicious and healthy meals when dining out.
Hydrate Before and During Your Meal
Drink water before, during, and after your meal
Staying hydrated is crucial for maintaining good health, and this is especially true when dining out. Drinking water before, during, and after your meal can help you eat healthier and feel more satisfied. Here are some reasons why you should make sure to drink plenty of water when dining out:
- Helps you feel full: Drinking water before your meal can help you feel fuller and more satisfied, which can prevent overeating. Drinking water during your meal can also help you slow down your eating pace, allowing you to enjoy your food more and avoid mindless snacking.
- Supports digestion: Drinking water helps the digestive system process food more efficiently. It also helps flush out toxins from the body, reducing the risk of digestive issues.
- Boosts metabolism: Drinking water can help boost your metabolism, which is the process of converting food into energy. Drinking water before and after exercise can also help with hydration and muscle recovery.
- Helps regulate blood sugar levels: Drinking water can help regulate blood sugar levels, which can prevent spikes in energy and mood swings.
- Maintains overall health: Staying hydrated is essential for maintaining overall health. Drinking water can help prevent headaches, fatigue, and other symptoms caused by dehydration.
Overall, drinking water before, during, and after your meal is a simple yet effective way to eat healthier when dining out. Make sure to bring a water bottle with you when you go out to eat, and aim to drink at least eight glasses of water per day to maintain proper hydration.
Avoid sugary drinks
Sugary drinks, such as soda, lemonade, and sweetened tea, are a major source of added sugars in the American diet. Consuming these drinks regularly can contribute to weight gain, type 2 diabetes, and other health problems. Therefore, it is essential to avoid sugary drinks when dining out. Instead, opt for water, unsweetened tea, or low-fat milk. These options will help you stay hydrated and avoid consuming excessive amounts of sugar.
Opt for a glass of wine or a non-alcoholic drink
Drinking plenty of water throughout the day is essential for maintaining proper hydration levels in the body. However, when dining out, it is important to be mindful of the quality of water that you consume. While most restaurants serve tap water, it is often fluoridated and may contain other chemicals that can negatively impact your health.
Opting for a glass of wine or a non-alcoholic drink is a great way to stay hydrated while dining out. Wine, in particular, has been shown to have several health benefits, including reducing the risk of heart disease and lowering blood pressure. However, it is important to remember that wine should be consumed in moderation, as excessive alcohol consumption can have negative effects on health.
When choosing a non-alcoholic drink, it is best to avoid sugary drinks like soda and fruit juices, as they are often high in calories and can lead to weight gain. Instead, opt for a glass of water, unsweetened iced tea, or a flavored seltzer water. These options will help you stay hydrated without adding unnecessary calories to your meal.
Be Mindful of Your Environment
Avoid eating in areas with lots of noise and distractions
When dining out, it’s important to be mindful of your environment to ensure that you make healthy choices. One of the key tips for eating healthier when dining out is to avoid eating in areas with lots of noise and distractions. Here’s why:
- Distracted eating: When you’re in a noisy or crowded environment, it’s easy to become distracted by your surroundings. This can lead to mindless eating, where you consume more food than you realize. By avoiding noisy or distracting areas, you can focus on your food and make healthier choices.
- Interruptions: Noisy environments can also lead to interruptions, which can disrupt your meal and lead to overeating. When you’re interrupted while eating, it can take longer to feel full, which can lead to consuming more calories than you intended.
- Poor food choices: In addition to distracted eating, noisy environments can also lead to poor food choices. When you’re not paying attention to what you’re eating, it’s easy to make unhealthy choices, such as ordering fried or high-calorie items.
To avoid eating in areas with lots of noise and distractions, consider the following tips:
- Choose a quiet spot: Look for a quiet spot in the restaurant, such as a booth or a table in a corner. This can help you avoid the noise and distractions of the main dining area.
- Ask for a quieter table: If you’re already seated in a noisy area, don’t hesitate to ask your server for a quieter table. They may be able to move you to a less crowded area of the restaurant.
- Bring headphones: If you’re dining out alone and the noise level is too high, consider bringing a pair of headphones to block out the noise. This can help you focus on your food and make healthier choices.
By avoiding areas with lots of noise and distractions, you can make healthier choices when dining out. This can help you enjoy your meal while also maintaining a healthy diet.
Choose a table away from the kitchen
When dining out, one of the most important things to consider when trying to eat healthier is your location within the restaurant. In particular, choosing a table that is far away from the kitchen can be a helpful strategy for reducing the likelihood of temptation from unhealthy food options.
One reason for this is that many restaurants keep their fryers and other high-heat cooking equipment near the kitchen, which means that the air around these areas can be filled with the aromas of fried and greasy foods. These smells can be difficult to resist, especially if you are trying to stick to a healthier diet.
By choosing a table that is farther away from the kitchen, you can help minimize your exposure to these smells and make it easier to stick to your healthy eating goals. Additionally, sitting farther away from the kitchen may also help you avoid the temptation of watching chefs prepare unhealthy dishes, which can be particularly difficult for those who are trying to limit their consumption of fried and high-fat foods.
Of course, it’s important to note that not all restaurants have the same layout or configuration, and some may not have a clear separation between the dining area and the kitchen. In these cases, it may be more difficult to choose a table that is far away from the kitchen. However, even in these situations, it’s still possible to take other steps to minimize the impact of your surroundings on your healthy eating habits. For example, you can try to sit with your back to the kitchen, or you can bring along a portable air purifier to help clear the air of any lingering cooking smells.
Be aware of the restaurant’s lighting and temperature
Research has shown that the environment in which you eat can greatly impact your overall dining experience and your ability to make healthier food choices. One aspect of the environment to pay attention to is the restaurant’s lighting and temperature.
The lighting in a restaurant can affect your mood and appetite, as well as your ability to see and appreciate the food being served. Dim lighting can make it difficult to see the food and its ingredients, while harsh lighting can make the dining experience feel uncomfortable and uninviting.
A well-lit restaurant can help you make healthier choices by allowing you to see the food more clearly and make informed decisions about what to order. It can also help you feel more energized and alert, which can make it easier to resist the temptation of less healthy options.
The temperature of a restaurant can also impact your dining experience and your ability to make healthy choices. Extremes in temperature, whether too hot or too cold, can make it difficult to enjoy your meal and feel comfortable.
A comfortable temperature can help you make healthier choices by reducing the likelihood of feeling too hot or too cold, which can lead to overeating or poor food choices. It can also help you feel more relaxed and enjoy the dining experience, which can make it easier to make healthier choices.
In conclusion, being aware of the restaurant’s lighting and temperature can help you make healthier choices when dining out. Paying attention to these factors can help you make informed decisions about what to order and enjoy a more comfortable and enjoyable dining experience.
Sit with your back to the wall if possible
One of the most important tips for maintaining a healthy diet when dining out is to be mindful of your environment. One way to do this is to sit with your back to the wall if possible. Here’s why:
- Reduced Exposure to Germs: When you sit with your back to the wall, you are less likely to be exposed to germs that may be lurking on the surface of the table or chair. This is especially important during cold and flu season, as you don’t want to get sick from a contaminated surface.
- Better Posture: Sitting with your back to the wall can help you maintain better posture, which can help reduce back pain and improve circulation. This is especially important if you are sitting for an extended period of time.
- Better View: Sitting with your back to the wall can also give you a better view of the room, which can be helpful if you are trying to people-watch or take in the ambiance of the restaurant.
- Increased Privacy: Finally, sitting with your back to the wall can provide you with a sense of increased privacy, which can be helpful if you are having a private conversation or if you are trying to avoid distractions.
Overall, sitting with your back to the wall is a simple but effective way to maintain a healthy diet when dining out. By reducing your exposure to germs, improving your posture, enjoying a better view, and increasing your privacy, you can focus on enjoying your meal without worrying about your health.
Choose a restaurant with a focus on fresh and whole foods
When dining out, it’s important to choose a restaurant that prioritizes fresh and whole foods. This can make a big difference in the quality and nutritional value of your meal. Here are some tips for selecting a restaurant that focuses on fresh and whole foods:
- Research the menu beforehand: Take a look at the menu online or call ahead to ask about the ingredients used in the dishes you’re interested in. This can help you make informed choices about what to order.
- Look for restaurants with a farm-to-table approach: Farm-to-table restaurants prioritize using locally sourced, seasonal ingredients. This can mean that the food is fresher and more nutritious than at restaurants that rely on pre-packaged or processed ingredients.
- Check for allergen-friendly options: If you have any food allergies or dietary restrictions, look for restaurants that offer gluten-free, vegan, or other allergen-friendly options. This can help ensure that you have safe and healthy options to choose from.
- Consider the cooking methods: Some cooking methods, such as grilling or roasting, can help preserve the nutrients in food. Look for restaurants that use these methods or other healthy cooking techniques.
- Ask about the sourcing of ingredients: Don’t be afraid to ask your server or the chef about the sourcing of the ingredients used in the dishes you’re interested in. This can help you make informed choices about what to order and support restaurants that prioritize fresh and whole foods.
1. What are some tips for making healthier choices when eating out at restaurants?
When dining out at restaurants, it can be challenging to make healthy choices. However, there are several tips that can help you make better selections. First, try to choose a restaurant that specializes in healthy cuisine or has a menu section dedicated to healthier options. Second, ask for salads or grilled dishes instead of fried foods. Third, choose whole grains such as brown rice or quinoa instead of white rice or pasta. Fourth, avoid added sugars by asking for sauces and dressings on the side. Finally, don’t be afraid to ask for modifications to dishes, such as asking for extra vegetables or removing unhealthy toppings.
2. How can I make sure I’m getting enough protein when eating out?
Protein is an essential nutrient that helps to build and repair tissues in the body. When eating out, it can be challenging to get enough protein, especially if you’re avoiding meat and dairy. However, there are several plant-based sources of protein that you can look for when dining out. These include beans, lentils, tofu, tempeh, and nuts. Additionally, many restaurants offer dishes that are high in protein, such as grilled chicken or fish. To make sure you’re getting enough protein, try to include a source of protein in each meal.
3. What are some healthy sides to order when dining out?
When dining out, it’s essential to choose sides that are nutritious and filling. Some healthy side options to look for include steamed vegetables, roasted potatoes, sweet potato fries, and quinoa. Additionally, many restaurants offer salads as a side option, which can be a great choice if you’re looking for something light. To make sure you’re getting a variety of nutrients, try to choose a mix of different sides throughout the week.
4. How can I avoid overeating when dining out?
When dining out, it’s easy to overeat due to the large portion sizes and high-calorie content of many restaurant dishes. To avoid overeating, try to follow these tips: start with a salad or a broth-based soup as your meal, share a dish with someone else, ask for a take-home box before you start eating, and eat slowly and mindfully. Additionally, be aware of the serving sizes of different dishes and ask for a smaller portion if necessary.
5. What are some healthy dessert options when dining out?
When dining out, it can be challenging to find healthy dessert options. However, there are several desserts that you can choose that are lower in calories and sugar. These include fresh fruit, a scoop of sorbet or frozen yogurt, or a small piece of dark chocolate. Additionally, many restaurants offer a selection of tea or coffee as a dessert option, which can be a great choice if you’re looking for something light. To satisfy your sweet tooth, try to choose a dessert that includes a mix of different flavors and textures.