Eating Out: Making Healthy Choices In Restaurants

Eating out at restaurants can be a delightful experience, offering a break from cooking and an opportunity to indulge in delicious cuisine. However, dining out often presents challenges when it comes to making healthy food choices. With tempting menu options and oversized portions, it's easy to derail your health goals. Fortunately, with a bit of planning you can enjoy dining out while still prioritizing your health. Here are some tips for making smart and healthy choices when eating out:

Scan the Menu in Advance: Many restaurants now provide their menus online, allowing you to review your options ahead of time. Take advantage of this opportunity to assess the menu offerings and identify healthier choices. Look for dishes that are rich in vegetables, lean proteins, and whole grains, and be mindful of portion sizes and preparation methods.

Opt for Lighter Preparations: When selecting dishes, opt for lighter cooking methods such as grilling, steaming, or broiling, which minimize added fats and calories compared to fried or creamy dishes. Choose items that are baked, roasted, or sautéed with minimal oil, and ask for sauces and dressings on the side to control portions and reduce excess calories.

Load Up on Vegetables: Vegetables are nutrient-dense and low in calories, making them an excellent choice for filling up without overindulging. Look for menu items that feature vegetables as the main component or ask for extra veggies to be added to your dish. Salads, stir-fries, and vegetable-based soups are great options for incorporating more vegetables into your meal.

Watch Portion Sizes: Restaurant portion sizes are often larger than what you might eat at home, leading to overeating and excess calorie consumption. Be aware of portion sizes and consider sharing an entree with a dining companion or opting for a smaller appetizer or half portion if available. Alternatively, ask for a to-go box upfront and portion out a sensible serving size before you start eating to avoid overindulging.

Choose Smart Sides and Substitutions: Many restaurants offer side dishes that are high in calories and unhealthy fats, such as French fries or creamy mashed potatoes. Opt for healthier side options like steamed vegetables, side salads, or whole grains such as quinoa or brown rice. Ask for substitutions or modifications to accommodate dietary preferences or restrictions, such as swapping fries for a side of fruit or a baked potato.

Be Mindful of Beverages: Caloric beverages like soda, sweetened iced tea, and alcoholic drinks can add a significant amount of calories to your meal without providing much nutritional value. Opt for water, unsweetened tea, or sparkling water with a splash of citrus for a refreshing and calorie-free alternative. If you choose to indulge in alcoholic beverages, do so in moderation and consider lower-calorie options like wine or light beer.

Practice Portion Control: It's easy to get carried away with appetizers, bread baskets, and dessert menus when dining out. (Looking at you Olive Garden) Practice portion control by sharing appetizers or desserts with others, ordering smaller portions, or skipping extras altogether. Focus on savoring the flavors and enjoying the dining experience without feeling obligated to clean your plate or indulge in every course.

If none of these seems practical to you, use your night out at a restaurant as your cheat meal.