How to Make Healthy Choices When Dining Out at Restaurants

Eating out at restaurants can be a challenging task when you want to maintain a healthy diet. However, with a few strategic tips, you can enjoy your meal while making healthier choices. This guide will walk you through the steps to make informed decisions while dining out.

Step-by-Step Guide to Making Healthy Choices When Dining Out

Step 1: Review the Menu in Advance

Check the restaurant's menu online before heading out. Knowing the options in advance can help you make better decisions and not feel rushed.

Step 2: Start with Water

Start your meal with water. It helps you stay hydrated and reduces the temptation to order sugary drinks.

Step 3: Choose a Healthy Starter

Select a healthy starter like a salad or a vegetable-based soup. Avoid creamy and fried appetizers that are high in unhealthy fats.

Step 4: Opt for Grilled, Baked, or Steamed Dishes

Pick dishes that are prepared using healthier cooking methods such as grilling, baking, roasting, or steaming. These methods are lower in fat compared to frying or breading.

Step 5: Prioritize Lean Proteins

Choose lean meats like chicken, turkey, or fish. Vegetarian options such as beans, lentils, or tofu are also excellent sources of healthy proteins.

Step 6: Watch Your Portion Sizes

Restaurants often serve large portions. Share a meal with a friend or ask for a half portion. Additionally, you can take half of your meal home to enjoy later.

Step 7: Substitute Sides

Swap unhealthy sides like fries or chips for steamed vegetables, a side salad, or a baked potato. Most restaurants are flexible with side options.

Step 8: Ask for Sauces and Dressings on the Side

Sauces and dressings can be high in fat, sugar, or calories. Request them on the side so you can control how much you use.

Step 9: Limit Extras

Avoid adding extras such as cheese, bacon, sour cream, or heavy creams. If these are part of the dish, ask for them to be served lightly.

Step 10: Practice Mindful Eating

Eat slowly and be aware of your hunger and fullness cues. Stop eating when you feel satisfied rather than overly full.

Step 11: Choose Fruit for Dessert

If you want something sweet, opt for fresh fruit or a fruit-based dessert instead of heavy cakes or pastries.

By following these steps, you can enjoy your dining experience without compromising on your health.

Strategies for Making Healthier Choices When Dining Out

1. Choose Grilled, Baked, or Steamed Options Over Fried or Battered Dishes

Grilled, baked, roasted, or steamed dishes are lower in fat and calories compared to fried or battered options.

2. Opt for Smaller Portions or Share Dishes

Restaurant portions can be large. Share a dish with a friend or order smaller portions to control your calorie intake.

3. Start with a Salad or Broth-Based Soup

A salad or broth-based soup can help you fill up on lower-calorie options before your main course.

4. Ask for Sauces and Dressings on the Side

This allows you to control the amount of added sugars and fats you consume. Use them sparingly and be mindful of the serving size.

5. Go for Whole Grains

Choose whole grains like brown rice or whole wheat pasta over refined grains. Whole grains are rich in fiber and can help regulate your blood sugar levels.

6. Prioritize Lean Proteins

Lean proteins such as chicken, turkey, or fish can be a healthier choice. Vegetarian options like beans, lentils, or tofu are also great protein sources.

7. Limit Sugary Drinks

Choose water, sparkling water, or unsweetened beverages instead of sugary drinks. Be mindful of hidden sugars in drinks such as sodas, juices, or desserts.

By being mindful of your choices and paying attention to how your food is prepared, you can enjoy dining out without compromising on your health goals.