Healthy Tips for Dining Out
Going out to eat at a restaurant can be social, fun, convenient, and it doesn’t have to ruin your nutrition for the day! When you are crunched for time, traveling, or just don’t feel like cooking here are some things to keep in mind when placing your order.
Check out the menu before you arrive.
When you aren’t STARVING. You are much more likely to make an unhealthier choice when you are sitting in the restaurant hungry, pressed for time, or influenced by what others are ordering. Take a moment before arriving at the restaurant and scan the menu and create your game plan.
Order dressing on the side.
If you are ordering a salad (You don’t have to always order a salad) order dressing on the side. Restaurant dressings are loaded with sugar and fat. Plus they typically serve a much larger portion than you need. Dress the salad yourself, this way you have a better idea of how much dressing you are adding. Many people like the “dip and spear” method of applying the dressing. Find your style!
Scan the menu.
In general, choose grill, seared, steamed, broiled, braised, baked, and roasted items. Avoid or limit, pan-fried, fried, or crispy dishes. Pan-fried and fried foods especially when prepared at a restaurant are fried in inflammatory oils and are very high in unhealthy fats and calories. It’s okay to indulge here and there but enjoy in moderation to keep your health in tip-top shape.
Don’t be shy.
Modify your order to fit what you want and need. Ask questions about how an item is prepared and what exactly the dish contains. Do you. You got goals! Of course, be patient with the server, not all servers/bartenders are well versed in the menu. Working with the server is your best bet, they are your advocate for what comes out of the kitchen, they are on your side.
Order fish.
I love to order fish when I am eating out because I don’t prepare it as much at home. Choosing a restaurant with local fresh fish is such a treat. It tastes so good and is high in protein, healthy fats, and will leave you feeling satisfied without smelling up your home with that fishy scent.
Drink water.
If you are ordering a cocktail or glass of wine, order a glass of water too. Sip on both. Bonus points for drinking an entire glass of water between drinks. Doing so keeps you hydrated, plus will slow you down between alcoholic drinks. Or skip alcohol together and enjoy a nice sparkling water instead.
Take it to-go.
Restaurant portions are generally very generous. Hello, hospitality! Typically one entree is about one and a half servings to two servings per person. Use this to your advantage and grab a to-go box either before you dig in or once you are satisfied. One less meal you will have to meal prep for the week!
Eat mindfully.
Restaurants classically are more heavy-handed in using sugar, fat, and salt when preparing dishes as opposed to home cooking. Sugar, fat, and salt make food hyper-palatable making it easy to overeat. Be mindful in eating until you are satisfied and try to avoid eating until you are uncomfortably full.
Lastly, enjoy it! Dining at a restaurant is such a treat! Tasty food, no dirty dishes, being served, soak it up. Order the best you can, and know that the dish may not come out as perfectly as you ordered it, that’s okay. Remember our health is not an all-or-nothing approach, we can’t control everything and we have to release control here and there. Be present in the moment, enjoy the meal you were served, and move on!