You don’t have to give up eating out to maintain healthy eating.
Going to a restaurant is a great way to enjoy a night out with friends and family, but it can also be an obstacle of difficult choices when it comes to staying healthy. Between the free chips and salsa and the huge dessert menu, it can feel like there’s no way to enjoy a night out while sticking to your health and wellness goals.
But, it’s possible to do both. You don’t have to give up eating out to maintain healthy eating. Check out the tips below before your next trip to a restaurant.
Healthy Dining Tips
- Have a healthy snack before you go. It’s hard to make good choices when you’re really hungry. Eat something small before you go out, like Greek yogurt, a handful of nuts, or something else high in protein or fiber to keep you feeling satisfied.
- Plan ahead. If you know where you’re going ahead of time, look up the menu. Find a couple of good, healthier options, like a veggie-filled stir fry, a grilled fish or lean protein, or something else that appeals to you. Many menus include health and ingredient information to help you decide.
- Skip the pre-dinner freebies. Many restaurants provide free food before your meal, like chips and salsa or bread with dipping sauces. This is an easy way to overeat. Ask your server not to bring anything out, or order something healthier right away, like a soup or salad. If you want to have the free snacks, put a small amount on your plate instead of eating mindlessly until your food comes.
- Avoid sugary drinks. Drinks can add a lot of extra calories to your meal. Water, including flavored water, is a great choice, along with unsweetened tea. If you’re treating yourself to soda, ask for a small one even if they try to upsell the larger one. Alcohol can also add a lot of extra calories to your meal, so if you do decide to have a drink, avoid sugary mixers like sodas, fruit juices, and syrups.
- Look for clues on the menu. Avoid meals that contain words like deep fried, buttered, cream sauce, crispy, and cheesy. Instead look for words like roasted, steamed, grilled, baked, or garden fresh.
- Say no to the extras. Oftentimes, restaurants want to upsell, but you can end up with a lot of extra calories that way. You don’t need to jumbo-size your drink. You don’t need to add extra cheese to your pizza. You don’t need to add bacon to your burger.
- Ask questions. If you aren’t sure about one of the menu items you’re considering, ask. You can find out how a food is prepared or what it’s cooked in to help you decide if it’s a good choice for you.
- Make substitutions. Most restaurants will work with you to make small changes to your meal. For example, substitute your French fries for roasted potatoes or a veggie. Ask for a lighter sauce for your pasta, like marinara instead of a cream sauce. Ask for less cheese on your pizza or more veggies on top.
- Watch the portion sizes. The portion sizes at restaurants are often much larger than you need. If you’re with others, ask if someone wants to split a meal with you. You can also ask your server for a box and put half of your meal away for tomorrow. Another way to control your portion is to order an appetizer or a salad instead of a large entrée.
- Consider your sauces. A lot of extra calories and fat can come from sauces and condiments. Ask to substitute high-fat mayonnaise for mustard. Ask for oil and vinegar instead of a creamy dressing. In addition, ask for all of your sauces on the side. Even the butter or gravy that goes on top of your meal can be placed on the side so that you can control the amount you consume.
- Eat mindfully. When you’re out socializing, it’s easy to overeat without even realizing it. Try to slow down and savor your food. Chew slowly and purposefully and drink water in between bites. This gives your stomach a chance to signal your brain when it’s full.
- Make a good dessert choice. If you’re treating yourself to dessert, look for a healthier option such as a frozen yogurt or fruit-based option on the menu.
- Host dinner instead. When you eat at home, it’s much easier to control the portion sizes and food choices. Consider asking your friends and family over for dinner or a potluck instead of dining out. You could plan healthier menu options, like salads, fresh veggies and fruits, grilled meats, and more.
- Enjoy yourself. Dining out is often a chance to relax, have fun, and celebrate things like a birthday or a milestone at work. Be flexible and allow yourself to enjoy it. If you eat well on a consistent basis, it’s okay to treat yourself. Get back to your regular eating habits the next day.
Healthy Menu Swaps
Every menu is different, but here are some basic swaps you can make on almost any menu to stay healthy:
- Instead of bacon, sausage, and fattier meats, choose skinless chicken, fish, and lean meat.
- Instead of white bread, rice, and pasta, choose whole wheat bread, rice, and pasta.
- Instead of cream-based or cheesy soups, choose broth-based or veggie-based soups.
- Instead of deep-fried, pan-fried, or extra crispy foods, choose grilled, sauteed, roasted, steamed, or baked options.
- Instead of salty sauces like soy and teriyaki, choose fresh herbs and spices.
- Instead of soda, sweet tea, or sugary cocktails, choose water, unsweetened iced tea, or seltzer.
The next time you head to your favorite restaurant, use these tips to make smart eating choices!