How to Make Healthier Choices When Dining Out

Dining out has become a common practice for many of us. It offers convenience, an opportunity to socialize, and a chance to enjoy a variety of cuisines. However, it can pose a challenge for those trying to maintain a healthy lifestyle. Restaurant meals can often be high in calories, saturated fats, sugars, and sodium. The good news is that with a few mindful strategies, you can enjoy dining out while still making healthier choices. Here’s how:

1. Do Your Research

Before you head out, take some time to research the restaurant’s menu. Many eateries now provide nutritional information online, which can help you plan your meal ahead of time. Look for dishes that are grilled, steamed, roasted, or baked instead of fried. Similarly, watch out for words like "creamy," "crispy," or "smothered," which often indicate high-calorie content.

2. Start with a Salad or Soup

Beginning your meal with a salad or a broth-based soup can be a great way to prevent overeating. These starters are typically lower in calories and can help you feel fuller sooner, reducing the temptation to indulge in heavier entrees. Opt for dressings on the side and choose vinaigrettes over creamy dressings to cut down on added fats and sugars.

3. Control Portions

Restaurant portions are notoriously large, contributing to unintended overeating. Consider splitting an entrée with a companion or asking the server to box half your meal before it arrives at the table. This can also be a cost-saving tactic in addition to being beneficial for your health.

4. Make Smart Substitutions

Don’t hesitate to customize your order. Request whole grain options where possible, such as brown rice instead of white, or whole wheat pasta. Choose side salads or steamed vegetables in place of fries or creamy mashed potatoes. Most restaurants are happy to accommodate such changes.

5. Stay Hydrated

Sometimes thirst is mistaken for hunger. Drinking a glass of water before and during your meal can aid in proper digestion and help you avoid consuming excess calories. Be cautious about calorie-laden drinks like sodas, alcoholic beverages, and sugary cocktails – opt for water, sparkling water, or unsweetened iced tea as healthier alternatives.

6. Be Mindful of Dressings and Sauces

Dressings and sauces can quickly add up in calories and unhealthy fats. Ask for them on the side so you can control how much you consume. A dash of lemon juice, vinegar, or a sprinkle of herbs can often provide flavor without the extra calories.

7. Keep an Eye on Add-Ons

Extras like cheese, bacon, and sour cream may enhance flavor but also increase the calorie count. Consider skipping these or requesting them on the side to better control their use.

8. Listen to Your Hunger Cues

Dining out can be an exciting experience that might lead to ignoring your body’s hunger signals. Eat slowly, savor each bite, and pay attention to when you begin to feel satisfied to help prevent overeating. It’s okay to leave food on your plate if you’re already full.

9. Practice Mindful Indulgence

If you’re craving a particular dish, consider ordering it but balance it by pairing with healthier sides or starters. Sharing a dessert with everyone at the table allows you to indulge your sweet tooth without overdoing it.

Dining out doesn't have to derail your health goals. With these strategies, you can enjoy meals at restaurants while staying committed to a healthy lifestyle. Remember, the key is balance and making mindful choices that feel right for you. Stay informed, stay vigilant, and most importantly, enjoy your dining experience.