This post was written by Nick Patterson, RD, LD, CNSC, clinical dietitian, Parkview Health.
In the past, making healthy choices at restaurants was a significant challenge. But now, many establishments have added healthier menu options and made calorie and other nutritional information more readily available. Whether it’s a celebration, evening with loved ones or an opportunity to give your cookware a break, we can enjoy these experiences and still make healthy choices. Keep these tips in mind while dining out this year.
Have a game plan
We’ve heard this before, but the importance of planning cannot be overstated. Most restaurants have menus posted online. Pick one or two options ahead of time to help reduce the temptation of other items and prevent impulse selections once you are at the restaurant.
Don’t go hungry
While monitoring portions in your other meals for the day can help save calories for when you dine out, overly restricting yourself prior to going may not be a wise choice, either. You will be more likely to succumb to cravings and order additional food that you would otherwise avoid if you’re exceedingly hungry.
It’s not all in the numbers
While restaurants make their best effort to ensure nutritional information on menus is accurate, keep in mind that these numbers can be off due to several factors. Use the available content as a general guide, but be mindful of overall portion sizes rather than relying solely on the numbers.
Words matter
Understanding the main cooking methods used in restaurants is another important factor in making wise choices. Foods that are broiled, steamed, baked, roasted, poached, lightly sautéed or stir-fried are generally better options. Words such as “fried”, “breaded”, “rich”, “creamy” or “smothered” hint at a food being higher in fat and overall calories.
Don’t be afraid to ask
Whether it’s asking about portion sizes or requesting that the food be cooked in less oil, making requests ahead of time is a great way to ensure that you are making healthier choices. This puts you more in control of your choices, and most restaurants are more than willing to accommodate these requests.
The unlimited temptation
Whether it’s a buffet or an unlimited bread basket, it’s hard to resist once the food is in front of you. Instead of having an unlimited bread basket delivered, ask if there is an option to receive a side salad before your meal or a healthy appetizer option. Buffets don’t have to be completely off limits, as some do have healthy options. Be sure to fill up your plate with lean protein options, fruits and vegetables before opting for desserts and second servings of higher-calorie foods.
Alcohol and sugar-sweetened beverages
Calories and added sugars found in beverages can add up rather quickly. For example, three 16oz glasses of most sodas will add up to more than 400 calories and 120g of added sugar. For most, this is 2-3 times over the recommended daily limit set in the Dietary Guidelines for Americans 2015-2020. If you want to cut back on calories, opt for ice water, flavored water or tea.
If you plan on going out to eat, these small changes can make a huge difference and keep you on track to achieve your health goals. Remember, you can still enjoy the experiences that go along with dining out and make healthy choices.
