For many, dining out is a social highlight, yet it presents a nutritional challenge. Restaurants often serve oversized portions cooked with excessive fats, salts, and sugars. Making mindful decisions, however, can transform a potentially unhealthy meal into a nutritious one. By planning ahead, understanding menu terminology, and making simple swaps, you can enjoy eating out while staying on track with your diet.
Planning Ahead for Healthy Choices
Effective planning begins before you even step into the restaurant. By putting a strategy in place, you reduce the temptation of spontaneous, unhealthy orders driven by hunger.
- Scout the menu online. Many restaurants post their menus on their websites. Reviewing it beforehand lets you identify the best options and compare nutritional information (if available), without the pressure of having to decide quickly.
- Eat a healthy snack. Arriving at a restaurant ravenous can lead to overeating. A high-protein snack, like a handful of nuts or a piece of fruit, can curb your appetite and improve decision-making.
- Stay hydrated. Drink a glass of water before your food arrives. This helps you feel fuller and can prevent you from consuming too many calories from sugary drinks or alcohol.
Decoding the Menu for Your Health
Not all dishes are created equal, even if they sound healthy. Learning to interpret menu descriptions is a crucial skill for making healthier choices.
Look for Healthy Cooking Methods
The cooking method is one of the biggest indicators of a meal's fat and calorie content. Look for these keywords on the menu:
- Thumbs Up: Grilled, baked, broiled, poached, roasted, steamed.
- Thumbs Down: Fried, crispy, crunchy, battered, creamed, sautéed, buttery, or au gratin.
Prioritize Lean Protein and Vegetables
Make lean protein and vegetables the focus of your meal. Look for dishes centered around:
- Lean protein: Fish, chicken breast (skinless), turkey, beans, or tofu.
- Lots of vegetables: Seek out dishes with mixed vegetables, side salads, or ask for extra steamed veggies.
Avoid Sneaky Salad Saboteurs
A salad seems like an automatic healthy choice, but many are loaded with calories. Beware of:
- Creamy dressings (ranch, thousand island). Instead, ask for a vinaigrette on the side.
- High-fat toppings like cheese, bacon bits, and fried croutons.
- Crispy, fried, or breaded proteins. Choose grilled chicken or fish instead.
Making Smart Swaps and Customizations
Most restaurants are happy to accommodate requests. Don't be afraid to ask for a few modifications to make your meal healthier.
- Sauce on the side: Request dressings, sauces, gravies, or creamy spreads on the side. This gives you complete control over how much you add.
- Swap your sides: Replace high-starch sides like fries, pasta, or mashed potatoes with extra steamed vegetables, a side salad, or a baked potato.
- Choose fresh toppings: On sandwiches, burgers, and tacos, opt for fresh vegetables like pico de gallo, salsa, lettuce, and tomatoes instead of cheese, sour cream, or mayo.
Comparing Healthy vs. Unhealthy Restaurant Options
Choosing healthier options is often about making a deliberate substitution. Here’s a comparison to illustrate the difference:
| Feature | Healthier Choice | Less Healthy Alternative |
|---|---|---|
| Protein Source | Grilled fish, chicken breast, or tofu | Fried chicken, sausage, or battered fish |
| Cooking Method | Baked, steamed, broiled, roasted | Fried, crispy, pan-fried, buttery |
| Sauce/Dressing | Tomato-based sauce, vinaigrette on the side | Creamy alfredo, hollandaise, or cheese sauce |
| Side Dish | Extra steamed vegetables, side salad, baked potato | French fries, cheesy potatoes, or fried rice |
| Beverage | Water, unsweetened tea, or sparkling water | Soda, milkshake, or sweet iced tea |
Healthy Options by Cuisine
Different cuisines present unique challenges and opportunities for healthy eating.
- Italian: Opt for pasta with a tomato-based marinara sauce over a creamy alfredo or carbonara. A minestrone soup to start is a great choice. Choose a thin-crust veggie pizza with light cheese.
- Mexican: Fajitas with grilled chicken or steak, black bean soup, or soft tacos with grilled fish or chicken are excellent choices. Ask for extra salsa and pico de gallo instead of sour cream and cheese sauce.
- Chinese: Favor steamed or stir-fried dishes with lots of vegetables and lean protein like shrimp, chicken, or tofu. Avoid deep-fried or heavily sauced dishes like General Tso's chicken and sweet and sour pork.
- Greek/Mediterranean: Enjoy grilled kebabs, large salads with vinaigrette on the side, and dishes with hummus and tabbouleh. Be mindful of excessive oil and high-fat meats like gyros.
- American: Choose grilled chicken, a lean cut of steak (like flank or sirloin), or a turkey burger without excessive toppings. Request a side salad or steamed veggies instead of fries.
Mastering Portion Control
Restaurant portion sizes are notoriously large and often lead to overeating.
- The half-and-half rule: Ask for a to-go box when your meal arrives and immediately pack half of it away. This removes the temptation to finish the entire plate.
- Share an entrée: Split a large main course with a dining companion. This allows you to enjoy a taste of a larger dish without the caloric overload.
- Order from the appetizer menu: At many restaurants, you can make a meal out of two smaller, healthier appetizers, such as a broth-based soup and a side salad.
Conclusion
Making a healthy choice at a restaurant is not about restricting yourself to a boring meal, but rather about being strategic. The healthiest things to order are typically those with lean protein and an abundance of vegetables, prepared using low-fat cooking methods like grilling or steaming. By utilizing simple swaps and smart portion control, you can indulge in a flavorful, nutritious meal that aligns with your health goals. Remember that consistency over perfection is key—focus on making good choices more often than not, and enjoy your meal out!
For more healthy takeaway tips, you can review resources like the American Heart Association.
