Dining out while maintaining a balanced diet can be a challenge, but with a few mindful strategies, you can enjoy your meal without compromising your health goals. Here are 7 tips to help you make healthier choices when dining out:
1. Review the Menu Ahead of Time
Many restaurants have their menus online, and some even provide nutritional information. Looking at the menu before you go allows you to plan your meal, make healthier choices, and avoid impulse decisions that might not align with your dietary goals.
2. Start with a Salad or Soup (but Skip Creamy Dressings)
Starting with a light salad or broth-based soup can help curb hunger, which may reduce the temptation to overeat during the main course. Choose a salad with lots of veggies and a light vinaigrette or oil-based dressing. Avoid creamy dressings that can be high in calories and fat.
3. Control Portion Sizes
Restaurant portions are often much larger than what you would typically eat at home. Consider sharing an entrée with a friend, ordering a smaller portion if available, or asking for a to-go box when the meal arrives so you can save half for later. This helps prevent overeating and ensures you’re eating an appropriate portion size.
4. Choose Grilled, Roasted, or Steamed Options
Instead of fried or breaded dishes, look for meals that are grilled, roasted, or steamed. These cooking methods tend to use less oil and retain more nutrients. For example, grilled chicken or fish is usually a leaner option compared to fried alternatives.
5. Swap Sides for Healthier Alternatives
Most restaurants offer a variety of sides. Instead of opting for fries or creamy mashed potatoes, ask for steamed vegetables, a side salad, or a baked potato (without the butter and sour cream). You can also ask for a double portion of vegetables instead of starchy sides like rice or pasta.
6. Be Mindful of Drinks and Desserts
Drinks and desserts can add a lot of extra calories, sugar, and fat. Opt for water, sparkling water, or unsweetened iced tea instead of sugary sodas, cocktails, or fancy coffee drinks. If you want something sweet, consider sharing a dessert or opting for fresh fruit if available.
7. Listen to Your Body and Eat Mindfully
Slow down and focus on the taste and texture of your food. Eating mindfully helps you recognize when you’re full, preventing you from overeating. Try to stop eating when you’re about 80% full, and take breaks between bites to enjoy the experience of dining out.
By incorporating these tips, you can enjoy dining out without feeling like you’re compromising your health or your social experience.
