Eating out at restaurants is a common social activity, but it can be a challenge for those who are trying to eat healthier. Restaurant meals often contain hidden calories and unhealthy ingredients that can sabotage even the most dedicated health-conscious eater. However, with some strategies, it is possible to enjoy a meal out while still making healthy choices. Here are some tips for eating healthier in restaurants.

Research the restaurant beforehand

One of the best strategies for eating healthier in restaurants is to research the restaurant before you go. Many restaurants now have their menus available online, and this is a great opportunity to look for healthy options. Check for dishes that are grilled, baked, or steamed instead of fried. Look for dishes that contain vegetables or lean proteins, and avoid dishes that are high in sodium or saturated fats. Doing a little bit of research beforehand can help you make a more informed decision when ordering at the restaurant.

Watch your portion sizes

Restaurants are notorious for serving oversized portions. One of the easiest strategies for eating healthier in restaurants is to pay attention to portion sizes. Consider sharing an entrée with a friend or taking half of the meal home for later. Additionally, avoid ordering appetizers or sides that are high in calories or unhealthy fats. Consider ordering a side salad or steamed vegetables instead.

Be mindful of your drink choices

Drinks can also be a hidden source of calories and unhealthy ingredients. Avoid sugary drinks like soda and sweet tea, and opt for water or unsweetened iced tea instead. If you choose to drink alcohol, stick to lower calorie options like wine or light beer.

Ask for modifications

Don’t be afraid to ask for modifications to your meal. Most restaurants are happy to accommodate dietary restrictions or preferences. Consider asking for dressing on the side, or asking for vegetables instead of fries as a side dish. Additionally, consider asking for grilled or baked chicken instead of fried.

Choose your cuisine carefully

Some types of cuisine are naturally healthier than others. For example, Mediterranean and Japanese cuisines are known for their emphasis on vegetables and lean proteins. Avoid restaurants that are known for their fried foods or heavy sauces, and consider exploring new cuisines that offer healthier options.

Don’t be afraid to ask questions

If you’re unsure about a dish, don’t be afraid to ask questions. Consider asking the waiter about the preparation method or ingredients in a particular dish. Additionally, many restaurants are now offering healthier menu options, and the waiter may be able to suggest healthier dishes that are not on the menu.

Practice mindful eating

Mindful eating means paying attention to the food you are eating and being present in the moment. This can help you savor your food and be more aware of your hunger and fullness cues. When eating at a restaurant, take the time to enjoy your food and savor each bite. Put your fork down between bites and take breaks to have conversations with your dining companions. Eating slowly can also help you feel more satisfied with smaller portions.

Choose healthy cooking methods

When choosing dishes, consider the cooking methods used by the restaurant. Grilled, baked, and roasted dishes are typically healthier than fried or battered options. Dishes that are prepared with high-fat cooking methods like deep-frying, sautéing, or pan-frying are likely to be higher in calories and unhealthy fats.

Avoid processed foods

Many restaurants use processed foods in their dishes, which are often high in sodium, preservatives, and unhealthy fats. To eat healthier, choose dishes made with fresh ingredients and avoid pre-packaged foods or frozen meals.

Plan ahead

If you know you will be eating at a restaurant in the near future, plan ahead. Eat a light meal or snack before you go to the restaurant to prevent overeating. Additionally, consider bringing healthy snacks with you in case you get hungry while waiting for your meal or after the meal.

In conclusion, eating out at restaurants can be a challenge for those who are trying to eat healthier, but with a little bit of strategy, it is possible to make healthier choices. By researching the restaurant beforehand, watching your portion sizes, being mindful of your drink choices, asking for modifications, choosing your cuisine carefully, and asking questions, you can enjoy a meal out while still making healthy choices.