Fast food, delivery, fine dining, cafeteria meals — eating out is part of daily life. With so many options, it can be challenging to maintain a healthy diet. Restaurants often serve large portions and add extra calories or rich ingredients, but a few practical strategies can help you stick to healthy choices while still enjoying meals with friends and family.
TIPS and TRICKS
- Ask for a to-go box from the start. Request a container when your food arrives and portion out half your meal immediately. Restaurant portions are usually larger than recommended, so packing half away reduces calorie intake and gives you a ready-made lunch for another day.
- Search the menu online. Many restaurants post their menus online, sometimes with calorie and nutrition details. Reviewing the menu before you arrive or while you wait lets you pick healthier items and avoid impulsive choices.
- Be in charge. The restaurant exists to serve you. Ask questions about ingredients, request substitutions, and make the dish work for your needs—swap loaded sides for vegetables or ask for sauces on the side. Servers expect requests and can help you customize your meal.
- Choose healthier options. Watch for added fats and heavy sauces. Opt for whole-grain bread or pasta, vegetables prepared without butter, and low-fat dressings on the side. If tempting bread or an appetizer is on the table, serve a small portion and ask for the rest to be removed.
- Know your menu vocabulary. Menu descriptions can be misleading. Understanding common cooking terms helps you make better choices. Healthier preparations include baked, braised, broiled, grilled, roasted, steamed, and poached. Less healthy terms include fried, rich, smothered, creamed, scalloped, and sautéed.
- Drink water. Sugary sodas and sweetened beverages add calories quickly. Choose water whenever possible; if you want soda, consider a diet option or limit yourself to a single glass.
- Enjoy your experience. Dining out should be enjoyable. Try new dishes or specialties you don’t usually make at home, savor the flavors, and use the meal as an opportunity to socialize and relax while making mindful choices.
Dining out is woven into modern life, and the decisions you make at restaurants matter. Keep an open mind, use these tips, and you’ll find it easier to enjoy meals away from home while staying on track with your health goals.