Eating out is an enjoyable part of life, whether for social gatherings, celebrations, or convenience. However, restaurant meals often come with oversized portions, hidden calories, and high levels of added fats and sugars. The good news is that you can still enjoy dining out while staying on track with your weight goals. With mindful choices and a few simple strategies, you can make restaurant meals work for your healthy lifestyle.
Plan Ahead
Before heading to a restaurant, take a few minutes to check the menu online. Many establishments provide nutritional information, making it easier to identify healthier options. Look for meals that are grilled, baked, steamed, or roasted instead of fried or breaded. If possible, choose a restaurant that offers a variety of fresh, whole food-based dishes.
Start with a Healthy Appetizer
Opting for a broth-based soup or a side salad with a light dressing can help curb hunger and prevent overeating during the main course. Avoid creamy soups and heavy appetizers like fried foods or cheesy dips, which can add unnecessary calories before the main meal even begins.
Be Smart About Portions
Restaurant portions tend to be much larger than what you would serve at home. Consider sharing a meal with a friend or asking for a to-go box at the beginning of the meal to portion out half for later. Another strategy is to order an appetizer as your main course or pair a side dish with a protein option for a balanced meal.
Customize Your Order
Don’t be afraid to ask for modifications to suit your health goals. Request sauces and dressings on the side, ask for steamed vegetables instead of fries, or substitute a side salad for mashed potatoes. Restaurants are typically willing to accommodate these requests.
Focus on Protein and Vegetables
Building your meal around lean proteins and fiber-rich vegetables can help keep you full without excessive calories. Choose grilled chicken, fish, or tofu, and pair it with non-starchy vegetables like leafy greens, broccoli, or roasted Brussels sprouts.
Be Mindful of Liquid Calories
Beverages can be a hidden source of extra calories and sugar. Instead of sugary cocktails, sodas, or creamy coffee drinks, opt for water, unsweetened iced tea, or sparkling water with lemon. If you choose to enjoy alcohol, stick to lighter options like a glass of wine or a vodka soda and moderate your intake.
Eat Slowly and Listen to Your Hunger Cues
It takes time for your brain to recognize when you’re full. Eating slowly, savoring each bite, and putting your fork down between bites can help prevent overeating. Pay attention to your body’s hunger and fullness signals rather than finishing your plate out of habit.
Skip or Share Dessert
If you’re craving something sweet, consider sharing a dessert with the table or opting for a lighter option like fresh fruit. Some restaurants also offer mini or “tasting” portions, which can satisfy your sweet tooth without overindulging.
