Eating Out the Healthy Way: Making Smart Choices at Restaurants
November 4, 2024
As a registered dietitian, one of the most common concerns I hear from clients is how to maintain a healthy diet when eating out. With busy schedules and social lives, dining at restaurants is often an unavoidable part of our routines. The good news is that eating out doesn’t have to derail your health goals. You can enjoy restaurant meals with a few simple strategies while still making nutritious choices. In this blog post, we’ll explore how to navigate restaurant menus and make smart decisions that align with your health objectives.
The Challenge of Dining Out
Restaurants often prioritize taste over nutrition, leading to meals high in calories, saturated fats, and sodium. Portion sizes are frequently larger than we need, and the abundance of tempting options can make it difficult to stick to our health goals. However, with some preparation and knowledge, you can overcome these challenges and enjoy eating out without guilt.
Planning Ahead
One of the most effective strategies for healthy dining is to plan ahead. Before you go to a restaurant, check their menu online. Many establishments now provide nutritional information, allowing you to make informed decisions before you even arrive. Look for options that include lean proteins, vegetables, and whole grains. By deciding what you’ll order in advance, you’re less likely to be swayed by impulse choices or peer pressure.
Navigating the Menu
When you’re at the restaurant, approach the menu with a strategy. Start by looking for keywords that indicate healthier preparation methods, such as “grilled,” “baked,” “steamed,” or “roasted.” These are often better choices than “fried,” “crispy,” or “creamy” options. Don’t be afraid to ask your server how dishes are prepared or if substitutions are possible. Consider starting your meal with a salad or vegetable-based soup. This can help fill you up with nutrient-dense, lower-calorie options before your main course arrives. When choosing your entree, aim for a balance of lean protein, vegetables, and whole grains. Many restaurants offer the option to substitute sides, so consider swapping fries for a side salad or steamed vegetables.
Portion Control
Restaurant portions are often much larger than what we need in a single meal. To manage this, consider sharing an entree with a dining companion or asking for a to-go box when your meal arrives. Immediately pack up half of your meal to take home for later. This not only helps with portion control but also gives you another meal to enjoy later.
Mindful Eating
Practice mindful eating when dining out. Eat slowly, savor each bite, and heed your body’s hunger and fullness cues. It’s easy to overeat in a social setting, so take breaks during your meal to assess how you’re feeling. Remember, you don’t have to clean your plate if satisfied.
Beverage Choices
Don’t forget about what you’re drinking. Alcoholic beverages and sugary sodas can add a significant amount of calories to your meal. Opt for water, unsweetened iced tea, or sparkling water with a slice of lemon or lime. If you choose to have an alcoholic drink, consider wine or a spirit with a low-calorie mixer, and limit yourself to one.
Special Considerations
If you have specific dietary requirements, such as being vegetarian, vegan, or gluten-free, don’t hesitate to call the restaurant in advance to discuss your needs. Many establishments are happy to accommodate special requests if given advance notice.
Enjoying the Experience
Remember, eating out is not just about the food—it’s also a social experience. Focus on enjoying the company of your dining companions and the restaurant’s ambiance. By shifting your focus from just the food to the overall experience, you may find it easier to make healthier choices without feeling deprived.
Conclusion
Eating out doesn’t have to be a source of stress or a deviation from your health goals. You can enjoy restaurant meals while maintaining a balanced diet by planning, making informed choices, practicing portion control, and eating mindfully. Remember, it’s about making sustainable choices that you can stick with long-term, not about perfection. With these strategies in mind, you can confidently navigate restaurant menus and make choices that support your health and well-being. So go ahead, and enjoy your next meal—your body will thank you for making smart, balanced choices!
