You love dining out with friends and family, but sometimes it can be challenging to stick to your healthy eating habits when faced with a menu full of tempting options. Fortunately, there are several helpful tips you can follow to make healthier choices while still enjoying your favorite restaurant meals. From selecting nutritious options from the menu to practicing portion control, these strategies will empower you to make healthier choices and maintain your healthy lifestyle even when dining out.
Choose restaurants wisely
When it comes to dining out, it’s important to choose your restaurants wisely. Not all restaurants offer the same variety or quality of healthy options, so it’s important to do a little research before heading out. Take some time to look up the menus of different restaurants in your area and see which ones offer healthier choices. It can also be helpful to read reviews or ask for recommendations from friends or family who have dined there before. By being mindful of where you choose to eat, you can set yourself up for success when it comes to making healthier choices.
Research before going out
Before you head out to a restaurant, take some time to research the menu options. Most restaurants nowadays have their menus available online, so you can easily check out what they have to offer. Look for dishes that are made with fresh ingredients, lean proteins, and lots of vegetables. Avoid dishes that are high in unhealthy fats, added sugars, or excessive amounts of salt. By doing your research beforehand, you can have a plan in place for what you’ll order and avoid making impulsive decisions that may not align with your health goals.
Look for healthy options
When you’re perusing the menu, make it a point to look for healthy options. Many restaurants now offer specific sections of their menus dedicated to healthier choices or even have a separate menu altogether for those looking for lighter fare. Look for dishes that are labeled as “low calorie,” “low fat,” or “heart-healthy.” These options are often prepared with healthier cooking methods and use ingredients that are lower in calories and saturated fats. Don’t be afraid to ask your server for recommendations or for substitutions to make the dish even healthier.
Plan ahead
In addition to researching the menu options, it’s also helpful to have a plan in place before you arrive at the restaurant. This helps to prevent impulsive decision-making and allows you to make healthier choices. Take a look at the menu online and decide ahead of time what you’ll order. By having a plan in place, you can avoid succumbing to tempting menu items or being swayed by the descriptions of high-calorie dishes. Planning ahead empowers you to stay on track with your health goals and make choices that align with your dietary preferences.
Check the menu online
As mentioned before, checking the menu online is an essential step in planning ahead for a healthier dining experience. By reviewing the menu before arriving at the restaurant, you can start thinking about healthier options and mentally prepare yourself for making those choices. Look for dishes that are lower in calories, fat, and sodium. Consider the protein sources and whether they are lean options such as grilled chicken or fish. Additionally, paying attention to the list of ingredients can help you make choices that exclude any allergens or items you may want to avoid.
Decide what to order in advance
Once you’ve reviewed the menu, it’s time to decide what you’ll order in advance. Having a clear plan in mind can make it easier to resist temptations or the influence of others at the table. Choose meals that are well-balanced and include a variety of vegetables, lean proteins, and whole grains. Avoid dishes that are fried or heavily sauced, as these tend to be higher in unhealthy fats and calories. By deciding what to order in advance, you can stay focused on making healthy choices and enjoy your meal without feeling guilty.
Watch portion sizes
While choosing healthier options is important, it’s also crucial to be mindful of portion sizes. Many restaurants serve larger-than-needed portions, which can lead to overeating and consuming excessive calories. One way to control portion sizes is to split a meal with a dining companion. This not only allows you to enjoy a variety of foods but also helps to reduce the total calorie intake. Another option is to order an appetizer as your main course. Many appetizers are smaller in size and can be a healthier option compared to some of the larger entrees on the menu.
Split a meal
If you’re dining with someone, consider splitting a meal. This not only saves money but also helps to control portion sizes. Many restaurants serve large portions that can easily lead to overeating. By splitting a meal with a companion, you can both enjoy a delicious dish without the guilt of consuming excessive calories. If you’re concerned about not feeling satisfied with a smaller portion, consider ordering an additional side of vegetables or a salad to help fill you up. Splitting a meal is a great way to practice portion control and still enjoy dining out.
Order an appetizer as a main
Another option for portion control is to order an appetizer as your main course. Many restaurants offer a wide selection of appetizers that can be a healthier choice compared to some of the larger entrees. Appetizers tend to be smaller in portion size, which can help you control your calorie intake. Look for options that include lean proteins, such as shrimp cocktail or grilled chicken skewers. If you’re concerned about not feeling satisfied with just an appetizer, consider ordering a side of vegetables or a salad to round out your meal.
Opt for healthier cooking methods
When choosing your main dish, opt for healthier cooking methods. Grilled or baked dishes are excellent choices as they tend to be lower in fat and calories compared to fried or deep-fried options. Grilling and baking allow excess fats to drain away from the food, resulting in a healthier end product. Look for items on the menu that specifically mention grilling or baking. These dishes often pack more flavor without the need for excessive oils or butter. By choosing healthier cooking methods, you can indulge in a delicious meal while still sticking to your healthy eating plan.
Choose grilled or baked dishes
When it comes to choosing healthier cooking methods, grilled and baked dishes are the way to go. Grilling imparts a smoky flavor and delicious char on meats and vegetables, without adding excessive fat or calories. Look for grilled options on the menu, such as grilled chicken or grilled fish. Baking is another great cooking method that allows food to cook in its juices, resulting in moist and flavorful dishes. Baked chicken or fish can be excellent choices when dining out. By opting for grilled or baked dishes, you can enjoy a tasty meal without the guilt of consuming excessive fats or calories.
Avoid fried or deep-fried foods
While fried foods may be tempting, it’s best to avoid them when dining out if you’re looking to make healthier choices. Fried and deep-fried foods are often high in unhealthy fats and calories, which can sabotage your efforts to eat healthily. Instead, opt for dishes that are prepared using other cooking methods such as grilling, baking, or sautéing. Not only will you reduce your intake of unhealthy fats, but you’ll also be able to taste the natural flavors of the ingredients without the greasy aftertaste. By avoiding fried foods, you can still enjoy a delicious meal without sacrificing your health.
Be mindful of sauces and dressings
When it comes to healthy eating, sauces and dressings can be sneaky sources of excess calories, sugar, and unhealthy fats. Many restaurants serve their dishes with generous amounts of sauces and dressings, which can easily add up in terms of calories. To keep your meal on the healthier side, ask for sauces and dressings to be served on the side. This allows you to control the amount you use and ensures that you’re not consuming unnecessary calories. Alternatively, opt for vinaigrettes instead of creamy dressings, as they tend to be lower in calories and fat content.
Ask for sauces on the side
If you’re concerned about the amount of sauce or dressing included in your dish, don’t hesitate to ask for it to be served on the side. This way, you have complete control over how much you use, allowing you to moderate your calorie intake. Too often, dishes are drowning in heavy sauces or dressings, which can significantly increase the overall calorie content. By asking for sauces on the side, you can enjoy the flavors without overloading on unnecessary calories. This simple modification can make a big difference when it comes to making healthier choices while dining out.
Opt for vinaigrettes
When it comes to dressing your salad or vegetables, opt for vinaigrettes instead of creamy dressings. Vinaigrettes are typically made with vinegar, oil, and seasonings, resulting in a lighter and healthier option compared to creamy dressings that are often high in fat and calories. Look for salads on the menu that are listed as being dressed with vinaigrettes. If the menu doesn’t specify, don’t hesitate to ask your server about the dressing options. By choosing vinaigrettes, you can enjoy a flavorful salad while keeping your meal on the lighter side.
Make smart choices with sides
Sides can often make or break a healthy meal. Instead of automatically choosing french fries or chips, make smart choices when it comes to your side dishes. Look for options that include steamed or roasted vegetables, as they are packed with nutrients and tend to be lower in calories. You can also opt for a side salad as a healthy and refreshing addition to your meal. Many restaurants offer a variety of side options, so take a moment to consider the healthier alternatives that are available and choose accordingly.
Choose steamed or roasted vegetables
When it comes to side dishes, steamed or roasted vegetables are excellent choices. These cooking methods help to retain the nutrients and natural flavors of the vegetables without adding unnecessary fats or calories. Look for sides that feature steamed broccoli, roasted Brussels sprouts, or grilled asparagus. These vegetables are not only delicious but also provide a variety of vitamins, minerals, and fiber. By choosing steamed or roasted vegetables, you can add a healthy and nutritious element to your meal while satisfying your taste buds.
Opt for a side salad
Another smart choice for a side dish is a fresh salad. Many restaurants offer side salad options that can be a perfect complement to your main course. Opt for a salad that includes a variety of vegetables, such as mixed greens, cucumber, tomatoes, and carrots. Be mindful of the dressing and ask for it on the side or choose a lighter option like vinaigrette. By choosing a side salad, you can add more volume and fiber to your meal, helping you feel more satisfied without piling on excess calories.
Control your beverage choices
While it’s tempting to indulge in sugary sodas or alcoholic beverages when dining out, it’s essential to control your beverage choices if you’re looking to eat healthily. Opt for water or unsweetened drinks, such as iced tea or sparkling water. These options are calorie-free and won’t add unnecessary sugars or artificial sweeteners to your meal. If you’re in the mood for a cocktail or alcoholic beverage, choose lighter options like a vodka soda with a splash of citrus or a glass of red wine. Remember to drink in moderation and be mindful of the added calories from alcoholic beverages.
Choose water or unsweetened drinks
When it comes to choosing your beverages, it’s best to stick with water or other unsweetened options. Water is the healthiest and most hydrating choice, and it’s also calorie-free. If you prefer something with a little more flavor, opt for unsweetened iced tea or sparkling water. These drinks are refreshing and won’t add any unnecessary calories or sugars to your meal. By choosing water or unsweetened drinks, you can stay properly hydrated and avoid the extra calories that can come from sugary sodas or other sweetened beverages.
Limit alcohol consumption
While enjoying an alcoholic beverage can be a part of the dining experience, it’s important to limit your alcohol consumption if you’re focused on making healthy choices. Alcoholic drinks can be high in calories and often contain added sugars or mixers that can quickly add up. If you choose to have a drink, opt for lighter options like a glass of red wine or a vodka soda with a splash of citrus. Remember to drink in moderation and be mindful of the additional calories that come from alcohol. Focus on savoring the flavors of your meal rather than relying on alcohol for pleasure.
Don’t be afraid to ask for modifications
When dining out, don’t be afraid to ask for modifications to your dish. Restaurants are often willing to accommodate requests, especially when it comes to dietary restrictions or preferences. You can request substitutions or alterations to make a dish healthier. For example, ask for grilled chicken instead of fried, or opt for a whole wheat bun instead of white. You can also ask for smaller portion sizes if the regular size is too large. By making these modifications, you can customize your meal to fit your health needs and still enjoy dining out.
Request substitutions or alterations
If you have specific dietary preferences or restrictions, don’t hesitate to ask for substitutions or alterations to your dish. Many restaurants are willing to accommodate these requests and can often provide healthier alternatives. For example, if a dish typically comes with a side of fries, you can ask for a side of steamed vegetables instead. If you’re following a low-carb diet, you can request to replace rice or pasta with a salad or extra vegetables. By making simple substitutions or alterations, you can tailor your meal to your specific needs and preferences without sacrificing taste.
Ask for smaller portion sizes
If you find that the portion sizes at a restaurant are larger than what you need or want, don’t hesitate to ask for a smaller portion. Many restaurants are willing to accommodate this request and can serve you a reduced portion size. This helps to prevent overeating and allows you to enjoy your meal without feeling overly stuffed. Asking for a smaller portion can also be a way to manage your calorie intake and maintain portion control. Remember, it’s better to leave the restaurant satisfied but not overly full.
Practice portion control
Regardless of the portion size you’re served, it’s essential to practice portion control when dining out. One useful tip is to eat slowly and savor each bite. This gives your body time to register feelings of fullness and can prevent overeating. Put your fork down between each bite, engage in conversation with your dining companions, and take your time enjoying the flavors of your meal. Another important aspect of portion control is to stop eating when you feel satisfied, not when you’re completely full. Trust your body’s signals and avoid the temptation to finish everything on your plate.
Eat slowly and savor each bite
When you’re dining out, take the time to eat slowly and savor each bite. Eating slowly allows you to fully enjoy the flavors and textures of your meal, and it also gives your body time to register feelings of fullness. Put your fork down between bites and engage in conversation with your dining companions. This not only helps to slow down your eating pace but also allows you to fully appreciate the dining experience. By eating slowly and savoring each bite, you can be more in tune with your body’s signals and avoid overeating.
Stop eating when you feel satisfied
A crucial aspect of portion control is knowing when to stop eating. Many people have been conditioned to finish everything on their plate, even if they’re already full. It’s important to listen to your body’s signals and stop eating when you feel satisfied, not when you’re uncomfortably full. Take a moment to assess your hunger cues throughout your meal. Pause halfway through and ask yourself if you’re still hungry or if you’ve had enough. By being mindful of your body’s signals, you can avoid overeating and maintain a healthy relationship with food.
Be mindful of hidden calories
Hidden calories can be a stumbling block when dining out, so it’s essential to be mindful of them. Be aware of high-calorie extras that may be added to your dish, such as cheeses, creamy sauces, or butter. These additions can quickly increase the overall calorie content of your meal. Limit the amount of bread and butter consumed, as they can also contribute to hidden calories. Consider asking for condiments or sauces on the side so that you can control the amount you use. By being mindful of hidden calories, you can make healthier choices and enjoy your dining experience guilt-free.
Avoid high-calorie extras
When dining out, be mindful of high-calorie extras that can easily add up. Some examples include cheeses, creamy sauces, and butter. While these additions may enhance the flavor of your dish, they can also significantly increase the overall calorie content. Consider enjoying your meal without these high-calorie extras or ask for them to be served on the side so that you can control the amount you use. By being aware of these high-calorie extras, you can make healthier choices and enjoy your meal without the guilt of consuming excessive calories.
Limit bread and butter consumption
Bread and butter are common staples that are often served at restaurants. While they may be tempting, it’s best to limit consumption to avoid consuming unnecessary calories. Consider having a few bites, but be mindful of the portion size. The bread basket can be a slippery slope that can lead to mindless eating, as it’s easy to lose track of how much you’ve consumed. If you find it difficult to resist the bread basket, ask your server to remove it from the table. By limiting bread and butter consumption, you can save calories for the main part of your meal.
