Eating Healthy When Eating Out
Eating Healthy When Eating Out
GEOGLE | Eating out at restaurants can be a challenge when it comes to maintaining a healthy diet, as many menu options tend to be high in calories, unhealthy fats, and added sugars. However, with some strategies and mindful choices, you can still enjoy eating out while making healthier selections. Here are some tips for eating healthy when dining out:
1. Research the Menu in Advance
Check out the restaurant's menu online before you go. Look for healthier options like grilled or baked dishes, salads, or vegetable-based meals. Having a plan in mind can help you make better choices.
2. Choose Smaller Portions
Many restaurants serve large portions, which can contribute to overeating. Opt for smaller portion sizes, or consider sharing an entrée with a dining partner. You can also ask for a to-go container right away and pack up half of your meal for later.
3. Start with a Salad or Vegetable-Based Soup
Begin your meal with a side salad or a vegetable-based soup, like a clear broth or minestrone. These options can help fill you up with fewer calories and provide some essential nutrients.
4. Mind Your Dressings and Sauces
Dressings and sauces can add extra calories, unhealthy fats, and sugars to your meal. Opt for dressings on the side and use them sparingly, or choose lighter options like vinaigrettes or salsa. You can also ask for sauces to be served on the side to control the amount you consume.
5. Choose Grilled, Steamed, or Baked Options
Look for menu items that are grilled, steamed, or baked instead of fried or breaded. These cooking methods tend to be lower in unhealthy fats and calories.
6. Load Up on Vegetables
Make sure to include vegetables in your meal. Look for dishes that feature a variety of vegetables or ask for extra vegetables as a side. This will help increase your intake of fiber, vitamins, and minerals.
7. Opt for Lean Proteins
Choose lean protein sources like grilled chicken, fish, seafood, or tofu. These options are generally lower in unhealthy fats and can provide essential nutrients.
8. Be Mindful of Sides and Extras
Be cautious of high-calorie side dishes like fries, creamy sauces, or buttered bread. Consider healthier side options like steamed vegetables, brown rice, or a side salad.
9. Control Your Portions
Pay attention to portion sizes. Instead of eating everything on your plate, listen to your body's hunger and fullness cues. Stop eating when you feel satisfied, even if there is food left.
10. Stay Hydrated
Opt for water or unsweetened beverages instead of sugary drinks or alcohol. Water is the healthiest and most calorie-free option to stay hydrated during your meal.
Remember, enjoying a meal at a restaurant is a social and pleasurable experience. While it's important to make healthy choices, it's also okay to indulge occasionally. Focus on balance and moderation, and be mindful of what you eat without depriving yourself of enjoyment.
