Eating out can be convenient, but it can also make it difficult to maintain a healthy diet. With so many tempting options and large portions, it can be challenging to make healthy choices when dining out. However, with a few simple strategies, you can eat healthy while eating out.
Plan ahead
Before you go out to eat, research the menu online or call ahead to find out what healthy options are available. This will help you make a more informed decision and avoid being tempted by unhealthy menu items.
Go for veggies
When dining out, aim to fill half of your plate with vegetables. This will increase your fiber and nutrient intake and help you feel full, making it easier to resist high-calorie, high-fat foods.
Watch portion sizes
Restaurants often serve larger portions than you would normally eat at home. Share an entrée with a friend, ask for a take-home container, or only eat half of your meal and save the rest for later.
Choose lean proteins
Opt for lean proteins such as chicken, fish, or tofu, rather than higher-fat options like steak or pork. This will help you keep your calorie intake in check and support a healthy diet.
Ask for healthier cooking methods
When ordering, ask for your meal to be grilled, baked, or steamed, instead of fried. This can help reduce the amount of added fat and calories in your meal.
Dressings on the side
Dressings, sauces, and gravies can add a lot of extra calories to your meal. Ask for them on the side, and use only a small amount to add flavor.
Drink water
Instead of sugary drinks, order water with your meal. Drinking water can help you stay hydrated and avoid consuming added sugars and empty calories.
Avoid high-calorie side dishes
Side dishes like fries, onion rings, and mashed potatoes can add a lot of extra calories to your meal. Opt for healthier sides like steamed vegetables or a side salad.
Read the menu carefully
When ordering, be mindful of how menu items are prepared and described. Words like “crispy,” “breaded,” and “fried” often indicate high-fat, high-calorie foods. Look for healthier options like “grilled,” “roasted,” or “baked.”
Customize your order
Don’t be afraid to ask for substitutions or modifications to your order. For example, ask for a salad instead of french fries or request that a sauce be left off. Many restaurants are happy to accommodate special requests.
Don’t skip meals
Skipping meals to save calories can backfire and lead to overeating later. Instead, have a healthy snack before you go out to eat to help control your hunger and prevent overeating.
Avoid all-you-can-eat buffets
Buffets can be tempting, but they often feature high-calorie, high-fat foods. If you do choose to go to a buffet, make a plan ahead of time and stick to it. Fill your plate with vegetables and lean proteins and avoid second helpings.
Enjoy the company
Eating out is not just about the food, it’s also about spending time with friends and family. Focus on the conversation and enjoy the company, rather than just the food.
Make healthy choices at fast food restaurants
While fast food restaurants are often associated with unhealthy options, there are still healthy choices to be found. Opt for grilled chicken sandwiches, salads with grilled chicken, or veggie burgers. Avoid high-calorie, high-fat options like burgers and fries.
Balance your meals
Eating out every now and then is fine, but it’s important to balance your meals with healthy, home-cooked meals. Make a habit of cooking at home and eating out only on special occasions or when time is tight.
Eating healthy while eating out requires a little bit of planning and discipline. By making smart choices, you can enjoy the convenience and social benefits of eating out while still maintaining a healthy diet. With these strategies in mind, you can enjoy eating out while taking care of your health.
