Dining out can be a delightful experience, but it often presents challenges when you’re trying to maintain a healthy diet. Between tempting appetizers, oversized portions, and indulgent desserts, staying on track can feel overwhelming.
Fortunately, with a few strategies and mindful choices, you can enjoy dining out without compromising your health goals.
1. Do Your Homework
Before heading to a restaurant, check their menu online. Look for dishes that are grilled, steamed, baked, or roasted instead of fried or creamy. Many restaurants also list nutritional information, which can help you make informed decisions.
2. Choose Healthier Restaurants
Opt for establishments known for offering fresh and wholesome options, such as farm-to-table restaurants, vegetarian-friendly spots, or those with customizable menus.
3. Don’t Arrive Starving
When you’re excessively hungry, you’re more likely to overeat. Have a small, healthy snack like a handful of nuts, fruit, or yogurt before leaving home.
4. Start with a Salad or Broth-Based Soup
Begin your meal with a fresh salad (ask for dressing on the side) or a light soup. These options are lower in calories and can help you feel full, reducing the chances of overeating later.
5. Ask Questions and Customize
Don’t hesitate to request modifications. For example:
- Ask for sauces and dressings on the side.
- Swap fries for a side of steamed vegetables or a salad.
- Request whole-grain options like brown rice or whole-wheat bread.
6. Be Mindful of Portions
Restaurant servings are often much larger than recommended portions. Combat this by:
- Sharing an entrée with a friend.
- Ordering an appetizer as your main course.
- Packing half of your meal to go before you start eating.
7. Avoid Overindulgent Add-Ons
Be cautious of extras that can add unnecessary calories, such as:
- Cheese and bacon on salads or burgers
- Creamy sauces and dressings
- Extra bread or butter
8. Make Smart Beverage Choices
Drinks can be a hidden source of calories. Opt for water, unsweetened iced tea, or sparkling water with a slice of lemon or lime. If you want alcohol, choose lighter options like wine or a clear spirit with soda water.
9. Skip or Share Dessert
If you’re craving dessert, share it with others or opt for a lighter option like fresh fruit or sorbet. Alternatively, enjoy a small treat at home instead.
10. Eat Mindfully
Practice mindful eating by savoring each bite. Put your fork down between bites, chew slowly, and listen to your body’s hunger cues to avoid overeating.
11. Plan for Indulgences
It’s okay to indulge occasionally! Balance your meal by choosing healthier options for most of the courses and enjoying a small treat guilt-free.
Sample Healthy Dining Choices by Cuisine
Italian
- Choose marinara-based dishes over cream-based ones.
- Opt for grilled fish or chicken with vegetables instead of pasta.
Mexican
- Go for grilled fajitas or tacos with corn tortillas.
- Skip the sour cream and queso; use salsa and guacamole sparingly.
Asian
- Pick steamed or stir-fried dishes with lean proteins and vegetables.
- Request brown rice or skip the rice altogether.
American
- Order grilled or roasted meats with a side of veggies or salad.
- Skip the bun on burgers or choose a lettuce wrap alternative.
Conclusion
Eating healthy while dining out doesn’t mean sacrificing flavor or enjoyment. With a little preparation and mindfulness, you can make choices that align with your health goals while still savoring the experience.
Next time you head to a restaurant, keep these tips in mind and enjoy your meal—guilt-free and delicious!
