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Whether you’re a seasoned diner or just beginning your journey toward healthier eating, you can enjoy restaurant meals without straying from your health goals with a little planning and mindfulness. Here are some simple tips to make dining out a healthier experience.
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Don’t Be Afraid to Ask
If you’re unsure about what’s in a dish or how it’s prepared, don’t hesitate to ask your server. Understanding the ingredients and preparation methods will help you decide if the meal aligns with your dietary needs.
Make Simple Swaps
- Low Sodium: Request your meal without added salt.
- Control Dressings and Sauces: Ask for salad dressings, sauces, and gravy to be served on the side so you can decide how much to use.
- Simplify Meat and Fish Preparations: If you’re ordering meat or fish, ask for it to be broiled or grilled without extra butter.
Think Outside the Entrée
Mix and match menu items to create a meal that fits your health goals. For example:
- Pair a soup and salad or choose an appetizer instead of a heavy entrée.
- Substitute French fries with a side of vegetables or fresh fruit.
Portion Control
Restaurant portions are often larger than necessary. To avoid overeating:
- Estimate your usual portion size.
- Pack up the extra food in a to-go container before you start eating.
Choose Healthy Beverages
Stay hydrated and limit empty calories by choosing:
- Water
- Unsweetened tea
- Black coffee
- Avoid sugary drinks and alcohol, which can add unnecessary calories to your meal.
Keep an Eye on Menu Keywords
Menus can be tricky, but certain words give away how dishes are made. Here’s a cheat sheet:
- Skip These: Fried, battered, buttery, crispy, cheesy, thick, or smothered.
- Go for These: Broiled, steamed, grilled, baked, roasted, or sautéed.
Enjoy Your Meal While Staying on Track
Eating out doesn’t have to mean abandoning your health goals. With these tips, you can navigate menus confidently, customize your order, and make choices that leave you feeling satisfied and nourished.