How to Make Healthy Food Choices When Eating Out

Making healthy food choices when eating out at restaurants can be a challenge, but with some awareness and planning, it’s possible to enjoy a delicious meal while still prioritizing your health. Here are some tips for making healthy choices when dining out:

1. Review the Menu in Advance: Before heading to the restaurant, check out the menu online if available. This allows you to review the options and make a more informed choice, rather than succumbing to impulse decisions at the restaurant.
2. Choose Restaurants with Healthy Options: Select restaurants that offer a variety of healthier choices on their menu. Many establishments now have a designated “healthy” or “light” section, making it easier to find nutritious options.
3. Opt for Grilled, Steamed, or Baked Dishes: When selecting main courses, look for dishes that are prepared using healthier cooking methods such as grilling, steaming, or baking. These methods typically use less oil and fat.
4. Portion Control: Restaurant servings are often larger than what you’d serve at home. Consider sharing an entree with a dining companion, or ask for a to-go box at the beginning of the meal to set aside part of your order for later.
5. Choose Lean Protein: Opt for lean protein sources such as grilled chicken, turkey, fish, or legumes. These are lower in saturated fats and can be healthier options compared to fried or heavily processed meats.
6. Limit High-Calorie Extras: Be mindful of high-calorie extras like creamy dressings, sauces, and cheese. Ask for these on the side so you can control the amount you use.
7. Salad as a Starter: Consider beginning your meal with a salad or vegetable-based soup. These can help fill you up with fiber and nutrients before the main course arrives.
8. Avoid Fried and Deep-Fried Foods: Fried and deep-fried dishes are typically high in unhealthy fats and calories. Try to avoid these options and choose alternatives like grilled or baked items.
9. Watch for Hidden Sugars: Keep an eye out for added sugars in dishes. Many sauces and dressings contain hidden sugars that can contribute to excess calorie intake.
10. Choose Whole Grains: If given the option, select whole grains like brown rice, quinoa, or whole wheat pasta. These options provide more fiber and nutrients compared to their refined counterparts.
11. Stay Hydrated: Drink water or other low-calorie beverages to stay hydrated. Limit sugary drinks, soda, and alcoholic beverages, which can add extra calories.
12. Listen to Your Body: Pay attention to hunger and fullness cues. Eat slowly and stop when you feel satisfied, rather than continuing to eat just because the food is there.
13. Be Mindful of Desserts: If you’d like to indulge in dessert, consider sharing it with the table. Many desserts are high in sugar and calories, so moderation is key.
14. Ask for Modifications: Don’t hesitate to ask for modifications to your meal. Many restaurants are willing to accommodate special requests, like extra vegetables instead of fries or a side of fruit.
15. Plan for the Unexpected: Sometimes, you may find yourself in a restaurant with limited healthy options. In such cases, opt for the best available choice and focus on portion control.
16. Listen to Your Body: Pay attention to your hunger and fullness cues. Eat mindfully, savor each bite, and stop when you’re satisfied.

Remember that making healthy food choices when dining out doesn’t mean you have to forgo enjoying your meal. It’s about finding a balance between savoring delicious food and prioritizing your health. By being mindful and making informed choices, you can still have a delightful dining experience while staying on track with your health goals.