Dining out can be an enjoyable and social experience, offering a welcome break from meal prepping or cooking at home. However, making healthier food choices at restaurants can sometimes feel like navigating a maze of tempting options, calorie-laden dishes, and hidden ingredients. The abundance of food choices, combined with large portion sizes and unfamiliar cooking methods, can make it challenging to stick to your health and nutrition goals.
Making better food choices when dining out is possible with some thoughtful planning and a bit of strategy. Whether you’re eating at a casual café or a fine-dining establishment, there are ways to balance indulgence with healthy decision-making. In this comprehensive guide, we’ll explore how to approach restaurant menus, choose healthier options, and be mindful of portion control—all while savoring the dining-out experience.
1. Prepare Yourself in Advance
The first step toward making better food choices when dining out begins long before you sit down at the table. Preparation is key, especially when you are aware that a meal out might present dietary temptations. By taking a few proactive steps, you can minimize the likelihood of making impulsive choices that deviate from your health goals.
Look at the Menu Online
Most restaurants offer online menus, so take advantage of this tool to see what’s available before you go. This gives you time to think through your choices rather than rushing through a menu once you arrive. Identifying healthy options in advance can also alleviate the pressure of deciding at the moment, reducing the chances of picking something you might regret later.
Look for dishes that:
- Include fresh vegetables, whole grains, or lean proteins.
- Are baked, grilled, steamed, or roasted rather than fried.
- Feature lighter sauces and dressings on the side, rather than heavy, creamy ones.
Decide on Your Limits
Set expectations for yourself before going out. Know what indulgences you’re willing to allow and where you’ll draw the line. Perhaps you’re planning to have a small dessert or a cocktail, but you decide in advance not to splurge on both. By setting limits early, you’ll make more intentional choices.
Eat a Light Snack Before You Go
If you’re particularly hungry before dining out, try having a light snack like a piece of fruit or a handful of nuts. This will curb your hunger, preventing you from overeating once you get to the restaurant, which often happens when we’re extremely hungry. Opting for a snack that’s high in fiber or protein will help you stay fuller for longer and keep cravings at bay.
2. Make Smart Ordering Choices
Once you’re seated and ready to order, here are some tips on making smarter decisions when it comes to choosing food:
Start with Water or Sparkling Water
Before diving into any drink menu, start with a glass of water. Many people are unaware of just how many empty calories are hidden in sugary drinks, alcohol, and soda. Opting for water, or even sparkling water, helps hydrate your body and curb thirst before consuming high-calorie beverages. Plus, it helps in preventing overindulgence when you’re sipping something refreshing and healthy.
Appetizers: Choose Wisely
Restaurant appetizers are often deep-fried, smothered in cheese, or high in calories and sodium. To make better choices:
- Choose an appetizer that’s based on vegetables or seafood (like grilled shrimp or a vegetable platter).
- Consider sharing an appetizer with others at the table, as portions can often be oversized.
- Avoid fried items; instead, look for those that are baked, grilled, or steamed.
Be Mindful of Bread and Butter
Many restaurants offer complimentary bread and butter before the meal. While it’s tempting to nibble, consuming these carbs and fats quickly adds up in calories. If you don’t feel you absolutely need the bread, kindly pass on it. Or, you could try setting limits by having just one or two slices.
3. Navigating the Main Course
When it comes to the main course, it’s essential to be mindful of portion sizes, cooking methods, and hidden ingredients that can add extra calories or unhealthy fats. Here are some helpful strategies for making better choices.
Lean Protein Choices
Focus on dishes with lean proteins like grilled chicken, turkey, fish, or vegetarian proteins such as tofu or tempeh. Avoid meats that are heavily battered or fried, such as fried chicken or breaded fish fillets. Grilled, baked, or steamed preparations allow the protein’s flavor to shine without the added fat.
If you’re eating at a steakhouse, consider opting for lean cuts like sirloin, tenderloin, or flank steak. These options provide ample protein with fewer calories than fattier cuts such as ribeye or T-bone steak.
Vegetables Should Be the Star
Dishes that include vegetables—whether as a main or a side—are typically more nutrient-dense and lower in calories. Go for items like grilled vegetables, vegetable stir-fries, or salads with lean proteins added.
You could also consider substituting a side of fries or mashed potatoes for a vegetable side, steamed greens, or a side salad. You’re more likely to benefit from vitamins and minerals when consuming vegetables, which can also make you feel satisfied with fewer calories.
Mind the Sauces
Sauces can be an innocent-looking culprit when it comes to calorie consumption. Dishes like pasta or grilled meats often come smothered in rich, creamy sauces that pack a caloric punch. Ask for the sauce on the side so that you can control how much you add. If that’s not possible, choose lighter options such as balsamic vinaigrette, olive oil, or tomato-based sauces instead of creamy, heavy sauces.
Watch the Portion Sizes
Portion sizes at restaurants tend to be larger than what you might prepare for yourself at home. To avoid overeating, consider:
- Asking the server for a half-portion or child-sized portion.
- Sharing a dish with a companion.
- Taking half of your meal home if you’re not able to finish it.
Many restaurants are accommodating when it comes to reducing portion sizes if you ask in advance, and this can help with calorie control while still allowing you to enjoy your meal.
4. Healthy Sides and Salads
If the main course is served with unhealthy sides, you have the option to ask for healthier substitutions or choose from sides with fewer calories. Instead of fried potato wedges or buttery mashed potatoes, opt for steamed vegetables, a baked potato without the butter, or even a fruit side. Many restaurants now offer a variety of healthy sides upon request, from quinoa and brown rice to roasted vegetables and mixed greens.
5. Smart Snacking and Dessert Choices
When you feel the urge for a sweet treat after your meal, you don’t have to skip dessert altogether—just make wiser choices:
Opt for Lighter Desserts
Instead of a rich, chocolate lava cake or cheesecake, look for lighter alternatives such as sorbet, fruit salad, or a small portion of gelato. Some restaurants also offer mini dessert options or tasting portions, allowing you to indulge without going overboard.
Share a Dessert
Consider sharing a dessert with the table to reduce your portion size and calorie intake. Often, restaurant portions of dessert are large, making it difficult to eat only a few bites.
6. Dealing with Alcohol and Drinks
Alcohol can add significant calories to a meal, and many alcoholic beverages are packed with sugar. If you choose to drink, here are some tips to make it more manageable:
- Opt for light beer or dry wines like red or white wine. These tend to be lower in calories.
- Stick with simple cocktails, such as vodka or gin mixed with soda water, which can be lower in calories and sugar.
- Avoid sugary cocktails like margaritas or piña coladas, which can contain hundreds of calories.
Alternatively, limiting your alcohol intake can help you feel more in control of your health choices, keeping you in tune with your body’s true hunger signals.
7. Be Mindful of Your Eating Habits
In addition to ordering wisely, the way you eat plays a significant role in making better food choices. Eating too quickly often leads to overeating, so it’s crucial to savor your food and eat mindfully.
- Eat Slowly: Take smaller bites and chew thoroughly. Eating at a slower pace allows your brain to register when you’re full and can help prevent overeating.
- Listen to Your Body: Pause during the meal to check in with yourself—are you still hungry, or are you just eating out of habit or due to the enjoyment of food? Make decisions based on your internal cues, rather than external factors like finishing your entire plate.
8. Consider Healthier Dining Options
Many restaurants are increasingly aware of the demand for healthier choices. If you’re looking for places to dine out that prioritize nutritious options, consider:
- Farm-to-table restaurants that focus on fresh, locally-sourced, and seasonal ingredients.
- Vegetarian or vegan restaurants offering a wide variety of plant-based options.
- Mediterranean or Asian fusion restaurants known for grilled seafood, lean proteins, and an abundance of vegetables and whole grains.
Dining out can be a healthy experience, even if you’re navigating indulgent menus with tempting choices. By preparing in advance, making informed decisions, and practicing mindful eating, you can enjoy a meal out without straying too far from your health and wellness goals. The key is to strike a balance between treating yourself and making nutritious choices, ensuring that your dining-out experiences remain satisfying and aligned with your lifestyle. With these strategies in hand, you’re equipped to make better food choices no matter the restaurant or occasion.
