Eating out is one of life’s great pleasures, but it can also be a challenge for those trying to maintain a healthy diet. Whether you’re dining out for business, pleasure, or convenience, there are ways to enjoy delicious meals without compromising your health goals. Here are some strategies to help you make smart, health-conscious choices when eating at restaurants.
1. Preview the Menu Ahead of Time
Most restaurants offer their menus online, giving you the opportunity to plan your meal before you even step through the door. Look for dishes that are steamed, grilled, roasted, or baked, as these cooking methods typically require less oil and fat. Avoid dishes that are described as fried, crispy, breaded, or smothered in sauces, as these are often higher in calories and unhealthy fats.
2. Don’t Be Shy to Modify
Don’t hesitate to ask for modifications to your meal. Most restaurants are willing to accommodate requests like dressing on the side, no added salt, or substituting a side of vegetables for fries. These small changes can make a big difference in the nutritional content of your meal.
3. Portion Control
Restaurant portions are often much larger than standard serving sizes. You can avoid overeating by setting aside a portion of your meal to take home before you start eating, or by sharing a main dish with a friend. Another strategy is to order an appetizer as your main course, as these are typically smaller in portion size.
4. Choose Your Drinks Wisely
Beverages can add a significant number of calories to your meal, especially if you opt for alcoholic drinks, sodas, or sugary cocktails. Choose water, unsweetened iced tea, or if you’d like an alcoholic beverage, a glass of wine or a light beer to keep the calorie count lower. Always be mindful of how much you’re drinking, especially if the beverages are free-flowing.
5. Start with a Healthy Appetizer
Beginning your meal with a healthy appetizer, such as a salad (with dressing on the side) or a broth-based soup, can help control hunger and reduce the likelihood of overindulging in your main course. This can lead to eating fewer calories overall and helps ensure you get some nutritional value out of your meal.
6. Be Dessert Savvy
If you have a sweet tooth, opt for a healthier dessert choice like fresh fruit or a sorbet. If you’re craving something decadent, consider sharing with the table or choosing a small, single-serving option if available.
7. Practice Mindful Eating
Eating out should be an enjoyable experience. Part of this enjoyment is being mindful of what and how much you eat. Take the time to savor each bite, enjoying the flavors and textures of your food. Eating slowly not only enhances your dining experience but also helps you recognize when you are full, preventing overeating.
Conclusion
Eating out doesn’t have to derail your healthy eating habits. With a little planning and the willingness to ask for what you need, you can enjoy restaurant meals that are both delicious and aligned with your health goals. Remember, balance is key in maintaining a healthy lifestyle, so don’t feel guilty about indulging every once in a while!