10 Healthy Habits For Dining Out
Dining out is something we all enjoy – whether it’s a quick bite with friends, a business lunch, or a special celebration. But eating out can sometimes make it difficult to stick to a healthy diet.
One meal won’t make or break your healthy eating habits. If you occasionally splurge, that’s okay! What matters most is consistency over time. With a little mindfulness and strategy, you can enjoy restaurant meals without compromising your diet.
Here are some practical tips to help you make smart choices when dining out.
1. Check the Menu Before You Go
One of the best ways to stay in control is to look at the restaurant’s menu online before you arrive. Many restaurants post their menus on their websites, complete with nutrition information.
By reviewing the options ahead of time, you can plan your meal and avoid impulsive decisions when you’re hungry and surrounded by tempting foods.
Look for grilled, steamed, or baked items, and avoid fried or overly creamy dishes.
Pro Tip: If you want to stay ahead of your appetite, try having a light snack before heading out – think a protein shake, a handful of fruits or veggies, or even sparkling water.
While this isn’t a must, it can be a helpful way to take the edge off your hunger and avoid overordering.
2. Start with a Healthy Appetizer
Appetizers can set the tone for the rest of the meal. Instead of choosing deep-fried starters like mozzarella sticks or wings, opt for a fresh salad, steamed vegetables, or a broth-based soup.
These options are usually lower in calories and help fill you up, so you’re less likely to overeat later in the meal. Ask for dressings and sauces on the side to control how much you use.
3. Watch Portion Sizes
Restaurants are notorious for serving large portions – often double or triple the recommended serving size. To manage this, consider sharing a dish with a dining partner or asking for a half-portion if the restaurant offers it.
Another option is to request a to-go box when your meal arrives and immediately set aside half of your portion for later.
This helps prevent overeating and provides you with a healthy meal for the next day.
4. Customize Your Order
Don’t be afraid to ask for modifications to make your meal healthier. Most restaurants are happy to accommodate dietary preferences. Ask for sauces and dressings on the side, so you can control how much you use.
Request that your meal be grilled, baked, or steamed instead of fried. Swap out starchy sides like fries or mashed potatoes for steamed veggies or a side salad. These small changes can significantly cut down on calories, fat, and sodium.
5. Prioritize Lean Proteins
When choosing your main course, prioritize lean protein sources like grilled chicken, fish, or plant-based options such as tofu or legumes.
These are typically lower in saturated fat and higher in nutritional value than fried or fatty meats like bacon or sausage. Or Opt for dishes that feature seafood, as fish is often a lighter option.
6. Be Mindful of Sauces and Dressings
Many dishes are laden with hidden calories, thanks to rich sauces, gravies, and dressings. While they may add flavor, they often add unnecessary fats and sugars.
Ask for sauces and dressings on the side so you can control the amount you use, or request lighter options like olive oil and vinegar for salads.
7. Choose Smart Beverages
Liquid calories add up quickly, and drinks like soda, sweetened tea, and alcoholic cocktails can derail your healthy intentions.
Opt for water, sparkling water, or unsweetened iced tea to stay hydrated without adding empty calories.
8. Focus on Whole Foods
When possible, choose meals that focus on whole, unprocessed foods. Opt for dishes with plenty of vegetables, whole grains like quinoa or brown rice, and lean proteins.
Avoid heavily processed foods, which often contain added sugars, unhealthy fats, and sodium.
9. Don’t Skip Dessert—Just Share It
It’s okay to enjoy dessert occasionally, but portion control is key. If you’re craving something sweet, consider sharing a dessert with the table. Often, just a few bites are enough to satisfy a craving without going overboard. You can also ask the server if they have any healthier dessert options, such as fresh fruit or sorbet.
10. Listen to Your Hunger Cues
It’s easy to keep eating when dining out, especially if you’re distracted by conversation. Pay attention to your hunger and fullness cues, and don’t feel obligated to finish everything on your plate.
Eat slowly and mindfully, and stop when you’re satisfied – not stuffed. This is a great time to ask for a to-go box so you are less likely to snack on it while you chat.
Check Please!
Eating healthy when dining out doesn’t have to be difficult. By checking the menu in advance, watching your portion sizes, and making simple swaps, you can enjoy a delicious meal without compromising your health goals. Using these tips as a guideline, you can confidently navigate restaurant menus and stay on track with your healthy lifestyle.
