For many people, eating out at a restaurant is a way to relax and socialize. But for those watching their weight or concerned with healthy eating, going to restaurants can feel like a challenge. The good news is that there are usually healthier options at every establishment, even fast food places. By following a few simple guidelines, you can enjoy eating out and still maintain a healthy diet.
Tips for healthy eating at restaurants
Plan ahead
Before you leave the house, think about where you will eat and what you will select. Many restaurants have their menus online for easy planning. It will be easier to make healthy choices with a little preparation. Try not to arrive at the restaurant overly hungry, as this can make it harder to make healthy food choices.
Think about your portions
Ask for a half-size portion of the meal or if the restaurant offers lunch-sized portions, which tend to be smaller. At fast food restaurants, choose the smallest size meal option instead of "super-sizing." If you enjoy leftovers, try putting half of your meal in a to-go box right when it arrives at the table. Ask your server to bring the box with your meal (or better yet, bring your own reusable container from home), so that you can split the meal before you take the first bite. Try splitting a meal with someone else at your table. Avoid all-you-can-eat menu options and buffet-style restaurants. Unlimited refills of soup or pasta may sound like a good deal, but they can make it easier to overeat.
Make your meals lower in fat
Before you order, find out how the food is prepared. Foods that are broiled, poached, grilled, baked or steamed tend to be lower in fat than foods that are fried. Limit foods that are breaded or that come with cream sauce or gravy. Ask to have butter, sour cream, sauces and salad dressing served on the side. This will allow you to control how much you use. Choose reduced-fat salad dressings or use oil-and-vinegar salad dressings instead of creamy varieties. Order hamburgers and sandwiches without the high-fat extras, such as cheese and bacon. Choose leaner deli meats such as turkey or roast beef rather than salami or bologna. If you want dessert, look for low-fat frozen yogurt, sorbet, fruit ice or sherbet.
Add fruits, vegetables and whole grains
Order extra vegetables on pizzas and sandwiches. Substitute vegetables or a baked potato for french fries. At fast food restaurants, swap a salad or fruit for the french fries. Try vegetarian menu options. Ethnic eateries, such as Indian, Thai or Japanese restaurants, often have a wide variety of vegetarian choices. Ask for brown rice and whole-grain pasta instead of white rice and pasta. Pick whole-grain bread and tortillas.
Choose your beverages carefully
Drink water instead if sugar-sweetened soft drinks. If you don't like plain water, try other sugar-free or low-calorie beverages, such as fruit-flavored sparkling water or unsweetened iced tea. Remember that alcoholic drinks can have a lot of calories. A large cocktail, such as a margarita, can have as many calories as your main course.
Ordering with balance and moderation in mind
Healthy eating at restaurants, like in all other aspects of our lives, is all about balance, variety and moderation. It starts with adding more fresh fruits, vegetables, and whole grains and cutting back on foods that have a lot of fat, salt and sugar. Committing to healthy eating means making changes you can live with and enjoy for the rest of your life.
Aim for balance
Most days, eat from each food group—grains, protein foods, vegetables and fruits, and dairy. Listen to your body. Eat when you're hungry. Stop when you feel satisfied.
Look for variety
Be adventurous. Choose different foods in each food group. For example, don't reach for an apple every time you choose fruit. Eating a variety of foods each day will help you get all the nutrients you need.
Practice moderation
Don't have too much or too little of one thing. All foods, if you eat them in moderation, can be part of healthy eating.
Copyrighted material adapted with permission from Healthwise, Incorporated. This information does not replace the advice of a doctor.
