Planning Before You Go
Making healthy choices when eating out begins before you even leave the house. A little preparation can make a world of difference in preventing impulse decisions driven by hunger or social pressure.
Research the Menu in Advance
Most restaurants and fast-food chains publish their menus online, often with nutritional information. Take advantage of this by reviewing your options and deciding what you'll order before you arrive. This helps you avoid being swayed by unhealthy items once you're at the table. Look for key words that indicate healthier preparation methods, such as baked, grilled, steamed, broiled, or roasted.
Have a Healthy Snack
Arriving at a restaurant ravenously hungry makes it much harder to make mindful choices. Combat this by having a small, healthy snack a half-hour or so before your meal, such as a piece of fruit, a handful of nuts, or a small yogurt. This takes the edge off your hunger and allows you to think more clearly about your order.
Set Your Intention
Before you go, mentally commit to your healthy eating plan. Decide whether you are focusing on portion size, opting for lean protein, or limiting added sugars. Having a clear intention will guide your choices and make it easier to stick to your goals.
Smart Ordering Strategies
When it's time to order, the right approach can significantly impact your meal's nutritional content.
Customize Your Meal
Don't be afraid to speak up and ask for modifications. Most kitchens are happy to accommodate reasonable requests.
- Request sauces on the side: This is one of the most effective ways to control the amount of fat, salt, and sugar in your meal. You can then use just a small amount to add flavor.
- Swap side dishes: Instead of fries, ask for a side salad with dressing on the side, or steamed vegetables.
- Choose lighter options: Look for tomato-based sauces over creamy ones, or ask for your protein to be grilled instead of fried.
Prioritize Vegetables and Lean Protein
Building your meal around vegetables and lean protein is a reliable strategy for a healthier plate. A study found that eating out is often associated with a lower intake of fruits and vegetables. To counteract this, consider these options:
- Order extra vegetables as a side or on your main course.
- Go for fish, grilled chicken, or tofu instead of fatty red meat or processed options.
- Try a double appetizer or a starter with a side of vegetables instead of a large main course.
Limit Sugary Drinks and Alcohol
Calories from beverages can add up quickly and offer little nutritional value.
- Opt for water, unsweetened iced tea, or sparkling water with lemon.
- Be mindful of alcoholic drinks, which can be very high in calories. Stick to one or two, and choose lighter options like a glass of wine.
Comparison of Healthy vs. Less Healthy Choices
This table highlights simple swaps you can make to improve the nutritional profile of your meal at a restaurant.
| Meal Component | Healthy Choice | Less Healthy Alternative | Reason for Swap |
|---|---|---|---|
| Preparation | Grilled, Baked, Steamed | Fried, Battered, Crispy | Fried foods are high in unhealthy fats and calories. |
| Sauces/Dressings | On the side (e.g., vinaigrette) | Creamy sauce (e.g., Alfredo) | Creamy sauces add significant hidden fats and calories. |
| Side Dish | Steamed vegetables, Side salad, Baked potato | French fries, Onion rings | Healthier sides offer more fiber and nutrients and less fat. |
| Beverage | Water, Unsweetened Tea | Soda, Sugary cocktail | Sugary drinks add empty calories and sugar with no nutritional benefit. |
| Protein | Grilled fish, Lean chicken breast | Deep-fried protein, Processed meats | Leaner proteins reduce saturated fat intake. |
| Grains | Whole grains (brown rice, whole wheat pasta) | White rice, White pasta, White bread | Whole grains provide more fiber and can help you feel fuller longer. |
Mindful Dining Practices
Beyond what you order, how you eat is also an important tip to make healthy choices when eating out.
- Manage Your Portions: Restaurant portion sizes are often much larger than a single serving. Consider splitting an entree with a friend, ordering a lunch-sized portion, or asking for a to-go box at the start of the meal and packing away half.
- Listen to Your Body: Pay attention to your body's hunger and fullness cues. Eat slowly and savor your meal. It takes about 20 minutes for your brain to register fullness, so eating at a relaxed pace can prevent you from overeating.
- Focus on Your Company: Engage in conversation rather than focusing solely on the food. This can help you eat more slowly and enjoy the social aspect of dining out.
Conclusion
Making healthy food choices when eating out is entirely achievable with a strategic approach. By planning ahead, making smart ordering decisions, customizing your meals, and practicing mindful eating, you can enjoy dining out while staying on track with your health goals. Remember that it's all about balance and moderation. For more information on healthy eating patterns, you can refer to resources like the U.S. Department of Health and Human Services' Dietary Guidelines for Americans, which offer robust recommendations on nutritious eating. Small, consistent changes in your dining habits can lead to significant long-term health benefits, allowing you to enjoy your social life without derailing your diet.
Additional Considerations for Special Diets
Those with specific dietary needs, such as vegetarianism, veganism, or gluten sensitivities, can also thrive while eating out. Many restaurants now offer a variety of menu items catering to these needs. For example, opting for ethnic cuisines like Thai, Indian, or Japanese can often provide numerous vegetable-based dishes. If choices are limited, combining a few healthy appetizers with a side of steamed vegetables can create a satisfying and nutritious meal. By taking the time to research and communicate your needs, you can find delicious options that align with your dietary requirements.
