Strategies for Making Healthier Food Choices When Dining Out with Friends

When dining out with friends, it is challenging to maintain your dietary goals, but with the right strategies, you can make healthier food choices without compromising on the social experience.

Preparation and Wise Decision-Making

Before you step into a restaurant, doing some research can greatly aid in making wise decisions. Start by examining the online menu to find items that align with your dietary needs. Soups and sugar-free juices are often good choices as they can be modified to fit your preferences. Be prepared to discuss your dietary requirements with the restaurant staff if necessary. Understanding your options ahead of time can help you navigate social gatherings more comfortably and confidently.

Strategic Planning and Portion Control

If you are unsure about what to order at a social gathering, consider eating a meal beforehand. This can help you stick to your dietary objectives while enjoying the company of your friends. Additionally, practicing portion control is key. Many restaurants offer large portions, so you might want to order a smaller side to pair with your main dish. Mindful eating is also essential, as it encourages you to be attentive to your body's cues and avoid overeating.

Using Nutrition Calculators to Make Healthier Choices

Many restaurants have detailed nutrition calculators that you can use to customize your order. For example, Applebee’s has a comprehensive nutrition calculator available. Another useful tool is NutritionIX, which is great for gaining insight into the nutritional content of your meals.

Let's explore some examples:

Fiesta Lime Chicken: A Balanced Approach

Fiesta Lime Chicken is a favorite dish, but it can be quite calorie-dense. At 1140 calories, it may not be the ideal choice every time. However, by making some thoughtful substitutions, you can significantly reduce the calorie count. Dropping the Spanish rice and tortilla strips can bring the total down to a more manageable 690 calories. This brings it closer to a healthier range.

Bourbon Street Chicken and Shrimp_Yum!

The default Bourbon Street Chicken and Shrimp_Yum! comes with a respectable 790 calories. However, by substituting Garlic Mashed Potatoes with Cole Slaw, you can trim the calorie count to 670 calories. This is a more acceptable option for a meal out with friends.

Strategies for Vegetarians and Vegans

If you are a vegetarian or vegan, there are plenty of healthy options available. Here are some suggestions:

Idli and Vada

Idli and Vada are healthy options when paired with coconut chutney, sambar, and a variety of vegetables. These dishes are not only flavorful but also nutritious.

Multi-Grain Dosa

A multi-grain dosa with minimal oil is another great choice. Adding sprouts, if available, can enhance the nutritional value further. A vegetable salad is also an excellent addition to your meal.

Boiled Corn and Peas

Boiled corn and green peas are natural and healthy. They can be enjoyed as a side dish or incorporated into a vegetarian curry.

Fruit Salad

A fruit salad is a refreshing and healthy option that can complement your meal without adding too many calories.

Curd / Yogurt

Curd or yogurt is a healthy accompaniment that provides a good source of protein and healthy fats.

Multigrain Chapati

A multigrain chapati eaten with some boiled vegetables or curd is a balanced and healthy option. Curries made with leafy dals (lentils), sambar (a vegetable-based lentil soup), rasam (a spicy lentil-based broth), and papad (deep-fried lentil crackers) can make a delightful and healthier meal.

By following these strategies and making mindful choices, you can enjoy dining out with friends while maintaining your dietary goals.