Eating out is one of life’s simple pleasures. Whether it’s a dinner date, a family outing, or a quick lunch with colleagues, restaurants provide a break from home cooking and offer a chance to enjoy some delicious meals. But, it can be tricky to stick to healthy choices when faced with tempting menus, large portions, and indulgent dishes. The good news? You can still enjoy eating out without derailing your health goals. With a bit of planning, smart decisions, and mindful choices, you can navigate any menu like a pro and stay on track with your diet.
Here are some practical tips to help you make healthy choices when dining out:
1. Do Your Research Before You Go
Before heading to the restaurant, take a few minutes to check out their menu online. Most places offer nutritional information, allowing you to plan ahead and choose dishes that fit within your goals. Look for grilled, baked, or steamed options instead of fried foods, and opt for meals that feature lean proteins like chicken, fish, or plant-based options. Researching ahead of time can help you avoid the temptation of last-minute splurges.
2. Start with a Light Appetizer
When you arrive at the restaurant, it’s easy to feel overwhelmed by hunger and order more than you need. Curb this by starting with a light appetizer like a salad (with dressing on the side), a broth-based soup, or grilled vegetables. This can help satisfy some of your hunger while preventing you from overindulging on heavier, calorie-dense main courses.
3. Watch Out for Hidden Calories
Restaurant meals often come with hidden calories in the form of sauces, dressings, and toppings. While that creamy dressing or extra cheese might sound delicious, it can quickly add unnecessary calories and fat to your meal. Ask for sauces and dressings on the side so you can control how much you use. Opt for oil and vinegar or a lighter vinaigrette instead of creamy dressings.
4. Focus on Protein and Vegetables
One of the simplest ways to make a healthier choice when eating out is to focus on protein and vegetables. Look for dishes that feature grilled or roasted lean meats, fish, or plant-based proteins like tofu or legumes. Pair your protein with a side of steamed or grilled vegetables instead of starchy sides like fries or mashed potatoes. This combo will keep you satisfied without overloading on empty carbs.
5. Choose Whole Grains When Available
If you’re in the mood for carbs, try to choose whole grains over refined grains. Opt for brown rice, quinoa, or whole-grain bread instead of white rice, pasta, or white bread. Whole grains are packed with fiber, which helps you feel fuller longer and keeps your digestive system running smoothly.
6. Control Portion Sizes
Restaurant portions are notorious for being oversized, often double or triple what we would serve at home. To avoid overeating, consider sharing an entrée with a friend or ordering a half-portion if available. Another trick is to ask for a to-go box when your meal arrives, and immediately pack up half of your food for later. This helps you stick to a reasonable portion without feeling deprived.
7. Drink Smart
Beverages can be a sneaky source of extra calories when dining out. Instead of sugary sodas, cocktails, or specialty coffees, opt for water, sparkling water with a slice of lemon, or unsweetened iced tea. Not only will this cut down on empty calories, but it’ll also keep you hydrated throughout the meal.
8. Be Mindful of “Healthy” Menu Labels
Many restaurants now offer “healthy” or “lighter” sections on their menus, which is great—but don’t be fooled by labels. Sometimes, these options can still be high in sugar, sodium, or unhealthy fats. Pay attention to the ingredients and preparation methods, and use your best judgment to make truly healthy choices.
9. Treat Yourself, But in Moderation
Eating out should still be enjoyable, so if there’s a dish you’ve been craving or a dessert calling your name, allow yourself to indulge—but in moderation. Share that decadent dessert with the table, or savor a few bites instead of eating the whole thing. Remember, balance is key, and a small treat won’t undo all your efforts.
10. Practice Mindful Eating
Finally, one of the best ways to make healthy choices when eating out is to practice mindful eating. Take your time to enjoy your meal, savor each bite, and listen to your body’s hunger and fullness cues. By slowing down and being present during your meal, you’ll be less likely to overeat and more likely to leave the restaurant feeling satisfied rather than stuffed.
