Eating out is a common part of modern life, but it can be a challenge for those trying to maintain a healthy diet. Restaurant meals are often high in calories, sodium, and fat, with portion sizes that far exceed what is necessary. However, with the right approach, you can navigate restaurant menus and social situations without sacrificing your health. The following are useful strategies when eating out that empower you to make informed decisions and enjoy your food mindfully.
Plan Ahead for Success
One of the most effective strategies is to prepare before you even leave home. This removes the pressure of making quick decisions in a high-stimulus environment where you might be tempted by less healthy options. By putting in a little work beforehand, you set yourself up for success.
How to Prepare Before You Go
- Review the menu online: Most restaurants have their menu available on their website. Look it over and decide on a few potential dishes that align with your dietary goals. This avoids last-minute temptation and makes you less susceptible to impulsive ordering when you are hungry. Emily Field RD notes that reviewing the menu ahead of time is a great way to avoid being swayed by hunger.
- Eat a pre-meal snack: Arriving at a restaurant ravenously hungry is a recipe for overeating. About an hour before your reservation, have a small, fiber-rich snack, such as an apple or a handful of almonds. This takes the edge off your hunger, allowing you to make a more rational decision once you are seated.
- Scope out the restaurant's approach: If you are unsure, consider calling ahead to ask about ingredient preparation or to see if they can accommodate special requests, like sauces on the side.
Mindful Ordering and Portion Control
Once at the restaurant, your preparation can be put into practice. There are several ways to be a mindful diner and manage the large portion sizes that are typical in many eateries.
Key Tactics for Ordering
- Start with a salad or soup: Ordering a broth-based soup or a salad with dressing on the side is a great way to start your meal. It adds fiber and water content, helping you feel full sooner and reducing the amount you eat of the main course.
- Split an entrée: Many restaurant entrées are big enough for two. Consider sharing a dish with a dining companion. Alternatively, ask the waiter to box up half your meal before it's even served. This strategy is an excellent way to practice portion control immediately.
- Order from the appetizer menu: Instead of a large entrée, consider ordering a couple of appetizers or side dishes. This allows for variety while keeping your overall meal size in check.
Smart Food Substitutions and Modifications
Restaurants are often willing to accommodate simple requests that can make a big difference in your meal's nutritional profile. Learning how to ask for modifications is a powerful tool in your healthy eating arsenal.
Making Smarter Plate Choices
- Request sauces on the side: Sauces and dressings are often loaded with hidden calories, sugar, and fat. Asking for them on the side gives you control over how much you add.
- Choose better cooking methods: When ordering proteins, specify how you want them prepared. Opt for grilled, baked, steamed, or broiled instead of fried, crispy, or breaded. Loyola Medicine highlights lean protein choices like skinless chicken or fish.
- Swap sides strategically: A simple swap can dramatically reduce calories. Request a side salad or steamed vegetables instead of fries or pasta. Ask for double vegetables instead of a starchy side.
Comparison of Cooking Methods
| Cooking Method | Healthy Option | Less Healthy Option |
|---|---|---|
| Preparation | Steamed, grilled, baked, roasted, broiled | Fried, crispy, pan-fried, battered |
| Fat Content | Low | High (from cooking oil) |
| Example Dish | Grilled salmon with steamed asparagus | Fish and chips or fried chicken |
| Benefit | Preserves nutrients, lower calories | Adds significant calories and fat |
Mindful Eating and Enjoyment
Beyond what you order, how you eat is just as important. Mindful eating practices can help you savor your food and listen to your body's hunger and fullness cues.
Tips for a Mindful Dining Experience
- Eat slowly and savor every bite: It takes your brain about 20 minutes to register that your stomach is full. By eating slowly, you give your body time to catch up, preventing overeating. Put your fork down between bites to pace yourself.
- Avoid distractions: Focus on the company and the meal itself. Avoid constant phone checking or other distractions that can lead to mindless eating. This enhances the dining experience and your awareness of what you're consuming.
- Don't multitask while eating: Savoring your food allows your brain to realize you're full, preventing the tendency to eat too much while distracted by other tasks.
- Listen to your body: Pay attention to how your body feels. Stop eating when you feel about 80% full, rather than waiting until you are stuffed. Most people who eat mindfully naturally consume less.
Conclusion
Navigating the restaurant landscape while maintaining a healthy lifestyle is completely manageable with a few useful strategies when eating out. By planning ahead, being mindful of your orders and portions, and requesting simple substitutions, you can take control of your dining experience. The key is to shift your mindset from a place of restriction to one of empowered choices. You can enjoy delicious food and social occasions without compromising your well-being. These habits, once integrated, make healthy dining a sustainable and enjoyable part of your routine. For more information on eating well, resources like the Ohio State University Wexner Medical Center offer valuable insights into making nutritious choices.
