Dining out is a great way to enjoy delicious food, socialize, and take a break from cooking. However, it can often lead to unhealthy eating habits if not approached carefully. Restaurant meals are often high in calories, fat, sodium, and sugar, making it challenging to maintain a healthy diet. The good news is that with mindful choices, you can enjoy eating out while staying on track with your health goals. Here’s a comprehensive guide on how to make healthier choices when dining out.
1. Plan Ahead
Check the Menu in Advance
Many restaurants have their menus available online. Checking them beforehand allows you to select healthier options before you arrive, reducing the temptation to choose less healthy meals impulsively.
Look for Nutritional Information
Some restaurants provide calorie counts and other nutritional details. Use this information to make an informed decision about what to order.
Avoid Going Out Extremely Hungry
Going to a restaurant on an empty stomach often leads to overeating. Have a small, healthy snack like a handful of nuts, a piece of fruit, or yogurt before heading out.
2. Make Smart Appetizer Choices
Choose Broth-Based Soups
Broth-based soups like minestrone, vegetable soup, or chicken noodle soup are lower in calories compared to cream-based soups like clam chowder or bisque.
Opt for Salads with Light Dressings
A salad can be a healthy choice, but avoid high-calorie dressings, croutons, and excess cheese. Ask for dressing on the side and use a small amount.
Avoid Fried Starters
Fried appetizers like mozzarella sticks, fried calamari, and onion rings are loaded with unhealthy fats and calories. Instead, opt for grilled, baked, or steamed appetizers.
3. Make Healthier Main Course Selections
Prioritize Lean Proteins
Choose dishes with grilled, baked, roasted, or steamed proteins like chicken, turkey, fish, tofu, or legumes rather than fried or breaded options.
Watch Portion Sizes
Many restaurants serve large portions. Consider sharing a dish with a friend, ordering a half-portion, or packing up half your meal before you start eating.
Choose Whole Grains
When possible, opt for whole-grain options like brown rice, quinoa, whole-wheat pasta, or whole-grain bread instead of refined grains.
Ask for Modifications
Don’t be afraid to customize your meal. Request for dishes to be prepared with less butter, oil, or salt. Ask for sauces and dressings on the side.
4. Be Mindful of Side Dishes
Swap Unhealthy Sides for Healthier Options
Instead of fries, opt for steamed vegetables, a side salad, fruit, or a baked sweet potato.
Avoid High-Calorie Toppings
Be cautious of sides drenched in butter, cheese, or creamy sauces, which add unnecessary calories and fats.
5. Make Smart Beverage Choices
Opt for Water or Unsweetened Beverages
Sodas, fruit punches, and sweetened teas add extra sugar and calories. Water, sparkling water, or unsweetened tea are better choices.
Limit Alcoholic Drinks
Alcoholic beverages can be high in calories and may lead to overeating. Stick to one drink, choose lower-calorie options like a glass of wine or a light beer, and avoid sugary cocktails.
6. Be Cautious with Desserts
Share or Opt for Smaller Portions
If you want dessert, share it with a friend or opt for a smaller serving.
Choose Fruit-Based Desserts
Fresh fruit, fruit sorbets, or yogurt-based desserts are healthier alternatives to cakes, pastries, or ice creams.
Skip Extra Toppings
Avoid whipped cream, syrups, and chocolate drizzles to cut down on added sugar and calories.
7. Practice Mindful Eating
Eat Slowly and Savor Your Meal
Chew your food thoroughly and eat at a relaxed pace to recognize when you’re full and avoid overeating.
Listen to Your Hunger Cues
Stop eating when you’re satisfied rather than stuffed. Overeating often leads to discomfort and excess calorie intake.
Avoid Distractions While Eating
Engage in conversation rather than scrolling on your phone to stay mindful of what and how much you’re eating.
8. Choose Healthier Cuisines
Mediterranean Cuisine
Mediterranean dishes often include lean proteins, whole grains, olive oil, and plenty of vegetables, making them a healthy choice.
Japanese Cuisine
Sushi with fresh fish, seaweed, and vegetables can be a good option. Avoid tempura, excessive soy sauce, and mayonnaise-based rolls.
Mexican Cuisine
Opt for grilled meats, black beans, brown rice, and salsa instead of fried options, refried beans, and sour cream-heavy dishes.
Indian Cuisine
Tandoori chicken, lentil-based dishes, and whole-grain roti are healthier choices. Avoid creamy curries and deep-fried items like samosas.
9. Special Tips for Different Dining Situations
Fast Food Restaurants
- Choose grilled chicken over fried options.
- Opt for a salad or fruit instead of fries.
- Drink water instead of sugary sodas.
Buffet Restaurants
- Start with a salad or vegetable-based dish.
- Use a smaller plate to control portions.
- Avoid multiple servings of high-calorie dishes.
Fine Dining Restaurants
- Ask the waiter for healthier preparation methods.
- Order dishes with more vegetables.
- Skip the bread basket or limit yourself to one piece.
10. Stick to Your Goals
Remind Yourself of Your Health Priorities
Before dining out, remind yourself why making healthier choices is important for your long-term health and well-being.
Don’t Be Too Hard on Yourself
If you indulge occasionally, don’t stress. Focus on making better choices the next time you dine out.
Balance with Exercise
If you consume extra calories while dining out, compensate by staying active through regular exercise.
Eating out doesn’t have to mean giving up on healthy eating. With some planning, smart choices, and mindful eating habits, you can enjoy delicious meals while maintaining a balanced diet. By opting for lean proteins, whole grains, vegetables, and healthier cooking methods, you can indulge in restaurant dining without compromising your health goals. Making these small yet effective changes will allow you to enjoy dining out while still prioritizing your well-being.
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