Navigating the Restaurant Menu for Healthier Options
Making healthy choices when dining out is a balancing act between savoring a delicious meal and staying on track with your nutritional goals. A key strategy is to understand how dishes are prepared and to look for menu descriptors that indicate healthier cooking methods. Words like "grilled," "baked," "steamed," "broiled," or "poached" are strong indicators that a dish is likely lower in fat and calories than its "fried," "crispy," or "battered" counterparts.
General Tips for Healthy Ordering
- Start with a soup or salad. A broth-based soup or a simple garden salad with dressing on the side can help you feel full and prevent overeating during the main course. Just be mindful of high-calorie, creamy soups and heavy salad toppings.
- Prioritize lean proteins. Opt for lean meats, poultry, or fish as your protein source. Lean cuts of meat, skinless chicken, and seafood are often your best bets.
- Fill your plate with vegetables. Request extra vegetables or a side salad in place of high-calorie sides like fries or rice. Vegetables add volume and nutrients without excessive calories.
- Control sauces and dressings. Many sauces and dressings are loaded with fat, sugar, and sodium. Always ask for them on the side so you can control the amount you add.
- Be mindful of portion sizes. Restaurant portions are notoriously large. Consider splitting an entree, ordering from the appetizer menu, or asking for a to-go box when your meal arrives to portion out half for a later meal.
How to Choose Healthy at Different Restaurant Types
Mexican Restaurants
- Choose: Chicken or shrimp fajitas (grilled, not fried), soft corn tortillas, fresh salsa, and black bean soup.
- Avoid: Fried taco shells, creamy cheese dips, and large servings of rice and refried beans.
- Modify: Skip the sour cream and cheese, and load up on fresh fajita veggies.
Italian Restaurants
- Choose: Pasta with a tomato-based sauce (like marinara) and extra vegetables, or thin-crust pizza with veggie toppings.
- Avoid: Cream-based sauces (alfredo), fried calamari, and extra-cheesy dishes.
- Modify: Ask for whole-wheat pasta or crust if available and go light on the cheese.
Asian Restaurants
- Choose: Stir-fried or steamed dishes with plenty of vegetables and lean protein, miso soup, or sushi/poke bowls with brown rice.
- Avoid: Dishes with excessive fried components, deep-fried spring rolls, and sauces like sweet and sour or General Tso's.
- Modify: Request less oil and sodium, and ask for brown rice instead of white or fried rice.
American/Deli Restaurants
- Choose: Grilled chicken sandwiches or lean roast beef sandwiches on whole-grain bread, veggie burgers, or a side salad with grilled chicken.
- Avoid: Double-patty burgers, bacon, cheese, mayonnaise-heavy sides, and large portions of fries.
- Modify: Opt for mustard instead of mayo, add extra veggies, and choose a side salad or baked potato over fries.
Comparison of Healthy vs. Unhealthy Choices
| Restaurant Type | Unhealthy Choice (High in Fat/Calories) | Healthier Alternative (Leaner/More Nutritious) |
|---|---|---|
| Italian | Pasta with Alfredo sauce and sausage. | Pasta with marinara sauce and grilled chicken or vegetables. |
| Mexican | Chimichangas or fried tacos with cheese and sour cream. | Grilled chicken fajitas with salsa, hold the sour cream and cheese. |
| Asian | General Tso's chicken with fried rice. | Steamed vegetables with grilled chicken or fish and brown rice. |
| Fast Food | A large double cheeseburger with fries and a sugary drink. | A grilled chicken sandwich on a whole-grain bun with a side salad and water. |
Making Smart Choices Beyond the Plate
Healthy dining extends beyond the main course. What you drink and how you approach your overall meal can significantly impact your health.
- Beverages: Skip sugary drinks, sodas, and sweetened iced teas. Opt for water, sparkling water with a twist of lemon, unsweetened tea, or coffee. Alcohol can also be high in calories, so moderation is key.
- Listen to your body: It takes about 20 minutes for your brain to register fullness. Eating slowly and mindfully can prevent overeating. Putting your fork down between bites can help with this.
- Dessert: If you crave something sweet, share a dessert with a friend or opt for a fruit-based option instead of a rich, creamy dessert.
- Pre-meal snack: Arriving at a restaurant starving can lead to poor choices. Having a small, healthy snack beforehand, like a piece of fruit or a handful of nuts, can curb intense hunger.
For more in-depth strategies on healthy eating, including information on balancing portion sizes and mindful consumption, consulting authoritative sources like the CDC is recommended.
Conclusion
While restaurant dining can pose a challenge to healthy eating, it's far from an insurmountable obstacle. By focusing on smart, informed choices, you can find the healthiest options at any eatery. The ultimate healthiest thing to get at a restaurant is a mindful meal consisting of lean protein, plenty of vegetables, and a side of whole grains, with sauces on the side. With a little planning and intentional ordering, you can enjoy dining out without compromising your nutritional goals, proving that delicious and healthy can coexist on the same menu.
For additional dietary guidance, resources such as the US Department of Agriculture's MyPlate initiative can provide valuable insights on balancing your meals.
