How to Stay Healthy While Eating Out

Eating out can be a fun and convenient way to enjoy a meal, but it often comes with challenges when trying to maintain a healthy diet. Many restaurant dishes are high in calories, salt, and unhealthy fats, but with a few smart strategies, you can enjoy your dining experience without compromising your health goals.

Choose the Right Restaurant

Research the menu ahead of time to find restaurants that offer healthier options. Look for places that provide whole, unprocessed ingredients, offer vegetarian or low-calorie options, or allow customization of meals. Some cuisines, like Mediterranean or Japanese, often feature healthier dishes compared to fast food or heavily processed options.

Start with a Healthy Appetizer

Opt for light appetizers like salads with vinaigrette, clear soups, or grilled vegetables. Avoid fried starters or creamy dips, as these can add unnecessary calories and fats before the main meal even begins.

Control Portions

Restaurant portions are often much larger than what you need. Consider splitting an entrée with someone, ordering a half-portion, or saving half your meal to take home. Many dishes can provide two servings or more, so practice mindful portioning to avoid overeating.

Focus on Lean Proteins

Choose dishes with grilled, baked, or steamed proteins like chicken, fish, tofu, or legumes. Avoid deep-fried or breaded proteins, as they are typically higher in unhealthy fats and calories. For burgers or sandwiches, consider plant-based patties or lean cuts of meat.

Load Up on Vegetables

Look for dishes that include plenty of vegetables or request extra veggies as a side. Grilled, steamed, or roasted vegetables are nutrient-dense and help you feel full. Replace fries or other starchy sides with a fresh salad or seasonal veggies.

Customize Your Meal

Don’t hesitate to ask for modifications. Request dressings and sauces on the side, choose whole-grain options for bread or pasta, and ask for dishes to be prepared with less oil, salt, or butter. Restaurants are often happy to accommodate special requests.

Be Smart About Beverages

Sugary drinks, cocktails, and even some coffee drinks can add hundreds of empty calories to your meal. Opt for water, unsweetened tea, or black coffee. If you want a drink, go for a glass of wine or a light cocktail, and stick to one serving.

Limit High-Calorie Extras

Extras like cheese, sour cream, croutons, or creamy sauces can turn a healthy meal into a calorie-dense one. Use these sparingly or skip them altogether. If you love dessert, consider splitting one with the table or choosing a lighter option like fresh fruit or sorbet.

Mind Your Eating Pace

Eat slowly and savor your food. It takes time for your brain to register fullness, so eating mindfully can help you avoid overeating. Enjoy the conversation and atmosphere as part of your dining experience rather than rushing through your meal.

Look for Balanced Meals

A healthy meal should include a balance of lean protein, whole grains, and vegetables. Avoid meals that are heavy on refined carbs like white bread or pasta without any accompanying fiber or protein.

Plan Ahead

If you know you’ll be eating out, adjust your meals earlier in the day to balance your calorie and nutrient intake. Have a small, healthy snack before heading to the restaurant to avoid arriving overly hungry, which can lead to overeating.

Eating out doesn’t have to derail your health goals. By making mindful choices, customizing meals, and focusing on balance, you can enjoy delicious restaurant meals while staying on track with your wellness journey.