Eating healthy at restaurants can be challenging, but with mindful choices and a few strategies, you can still make nutritious choices. Here are some tips to eat healthy when dining out:
- Plan ahead: Look up the menu online before heading to the restaurant. This allows you to make a more informed decision and choose healthier options in advance.
- Choose restaurants with healthier options: Opt for restaurants that prioritize fresh ingredients, offer vegetarian or plant-based options, or have healthy dining choices on their menu.
- Watch portion sizes: Restaurant portions tend to be larger than necessary. Consider sharing a dish with a friend or pack up half of your meal to-go for later. You can also choose an appetizer or a starter as your main meal.
- Balance your plate: Aim to include a balance of lean protein, vegetables, and whole grains in your meal. Look for dishes that incorporate these elements, or consider customizing your order to fit your preferences.
- Choose preparation methods carefully: Opt for grilled, steamed, roasted, or baked dishes over fried or battered options. Ask for dressings or sauces on the side to control the amount you consume.
- Be mindful of sides and extras: Consider asking for steamed vegetables or a side salad instead of fries or other fried sides. Limit extras like cheese, mayonnaise, and creamy dressings, as they can contribute to calorie and fat intake.
- Stay hydrated: Instead of sugary sodas or alcoholic beverages, choose water, unsweetened iced tea, or sparkling water with a slice of citrus. This helps you stay hydrated while avoiding excess sugar and calories.
- Don’t be afraid to customize: Don’t hesitate to ask for modifications or substitutions to fit your dietary needs. Most restaurants are willing to accommodate requests, such as using less oil or replacing certain ingredients.
- Practice mindful eating: Slow down and savor each bite. Pay attention to your body’s hunger and fullness cues to avoid overeating. Enjoy the company and conversation around the table, rather than solely focusing on the food.
- Be forgiving and enjoy: Remember that dining out is also about enjoyment and socializing. While it’s important to make healthier choices, occasional indulgences can still be part of a balanced lifestyle. Aim for moderation, and don’t stress over occasional splurges.
By being mindful of your choices and making small adjustments, you can enjoy a healthy meal at a restaurant while still savoring the experience.
