Plan Ahead and Be Mindful Before You Order
One of the most effective strategies for making healthy choices while eating out is preparation. By doing a little research and being mindful of your habits, you can set yourself up for success before you even arrive at the restaurant.
Research the Menu Online
Most restaurants now have their menus available on their website. Take a few minutes to review the options and identify potential healthy choices beforehand. This prevents rushed decisions made out of hunger and helps you find meals that are grilled, baked, or steamed, rather than fried or smothered in creamy sauces. Look for descriptions that indicate healthier preparation methods, such as “roasted,” “grilled,” or “steamed”. If nutritional information is available, use it to compare items based on calories, fat, and sodium.
Don't Arrive Overly Hungry
Arriving at a restaurant ravenous can lead to poor choices, making you more likely to overeat or fill up on unhealthy freebies like breadsticks or chips. Have a small, healthy snack, like a handful of nuts, a piece of fruit, or a small bowl of soup, before you go to take the edge off your hunger. This helps you approach the menu with a clear head and stick to your plan.
Opt for a Healthy Appetizer
Starting your meal with a nutrient-dense appetizer can help curb your hunger and lead to a more moderate main course.
- Broth-based soups: These are hydrating and filling without being heavy.
- Side salads: Ask for dressing on the side and load up on colorful, raw veggies.
- Steamed vegetables or edamame: Simple and satisfying options packed with nutrients.
Master the Main Course and Portion Control
Restaurant portion sizes have increased significantly over the decades, often serving enough food for two or more people. Learning to manage your main course is key to staying on track.
Use Strategic Customization
Don't be afraid to make special requests. Most chefs are happy to accommodate simple changes. Request sauces and dressings on the side so you can control the amount you use. Ask to swap out high-calorie sides like french fries for steamed vegetables, a side salad, or a baked potato. For dishes that come with a rich sauce, ask for a tomato-based or wine reduction sauce instead of a creamy one.
Mind Your Portions
One of the easiest ways to control calories is to manage the quantity of food you eat.
- Share an entree: Split a large main dish with a dining companion.
- Order from the appetizer or lunch menu: These portions are often smaller and more manageable.
- Request a to-go box immediately: When your food arrives, immediately pack up half of it to save for another meal. This removes the temptation to finish everything on your plate.
Choose Your Drinks and Desserts Wisely
Many people focus only on their food choices, but beverages and desserts can add a surprising amount of sugar and calories to a meal.
Don't Drink Your Calories
Sugary drinks, specialty coffee beverages, and alcohol can quickly inflate your calorie count with little nutritional benefit. Stick to water, unsweetened iced tea, or sparkling water with a twist of lemon. If you choose to have an alcoholic beverage, opt for a low-calorie choice like a glass of dry wine or a vodka soda, and limit your intake.
Pick a Healthier Sweet Treat
For dessert, consider lighter options that satisfy a sweet craving without overindulging.
- Fresh fruit: A simple and naturally sweet ending to a meal.
- Sorbet: A low-fat, refreshing alternative to ice cream.
- Share a dessert: If you have your heart set on something decadent, split it with a friend to enjoy the flavor in moderation.
Comparison of Healthy vs. Unhealthy Restaurant Choices
| Item Category | Healthy Choices | Less Healthy Choices |
|---|---|---|
| Appetizer | Broth-based soup, side salad (dressing on side), grilled shrimp cocktail, hummus with vegetable sticks | Fried spring rolls, loaded nachos, creamy dips, breaded onion rings |
| Cooking Method | Grilled, baked, broiled, steamed, roasted | Fried, deep-fried, battered, creamy, cheesy, au gratin |
| Sauces/Dressings | Salsa, mustard, light vinaigrette, lemon juice | Cream-based sauces (Alfredo), heavy gravies, mayonnaise-based dressings |
| Main Protein | Grilled chicken breast, baked fish, lean cuts of steak or pork | Fried chicken, crispy fish fillets, fatty cuts of meat |
| Side Dish | Steamed vegetables, side salad, baked potato, brown rice | French fries, mashed potatoes with gravy, fried rice, mac and cheese |
| Beverage | Water, unsweetened tea, sparkling water, light beer or wine | Sugary sodas, sweet cocktails, milkshakes, creamy specialty coffees |
Conclusion: Embrace Smart Dining
Dining out is a social and enjoyable experience that does not have to compromise your health goals. By adopting simple, mindful strategies, such as planning ahead, customizing your meal, and controlling portions, you can navigate any menu successfully. Embracing healthier cooking methods, smart beverage choices, and strategic side swaps allows you to savor your meal while staying on track with your nutritional objectives. The key is balance, moderation, and empowering yourself with the knowledge to make informed decisions that benefit your well-being.
