9 Essential Tips For How to Be Healthy When Eating Out
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Learning how to eat healthy doesn’t have to be confusing. It's about empowering yourself with a few simple tips to follow while dining out at your favorite restaurant. These changes can lead to you feeling and looking better, giving you a sense of control and confidence in your health journey!
Can You Be Healthy While Eating Out?
Yes, you can. Although restaurants often serve larger portions, use fatty oils, and have higher calorie content per plate than you usually make at home, you can still find substitutions, swaps, and alternatives to make a restaurant meal well-rounded. Consider changing how food is prepared, portion sizes, drinks, and sides while eating out to adhere to a healthy and balanced food plan.
What is the Healthiest Option When Eating Out?
There are great options for healthy eating while dining out for breakfast, lunch, or dinner. Instead of going with your usual order, making healthy substitutions or swaps can help you reach your fitness and diet goals without feeling deprived. In fact, these choices can be just as satisfying and delicious, leaving you feeling fulfilled and satisfied.
Firstly, if you are going out for dinner, focus on lean meat and protein for your plate. For your main course, try eating lean meat, fish, or a plant-based alternative with a small side of carbohydrates and vegetables. Focus on omega-3-rich fatty fish like salmon, grilled chicken, or tofu/tempeh.
Next, it's important to steer clear of fried foods and cheese when ordering meals. These options are high in saturated fat, which can lead to visceral fat buildup and increased cholesterol. By avoiding these choices, you can stay determined and focused on your health goals.
In addition, try and avoid high-sodium foods that can lead to digestive issues and bloating. Watch for pickled foods, MSG, and soy sauce if you want to focus on healthy digestion or lowering your salt intake.
Lastly, choosing baked, broiled, or grilled meat is a smart way to reduce calories in high-fat meats. You can also look for poached, roasted, or steamed options, like steamed mixed vegetables or roasted sweet potatoes.
Are Some Restaurants Better Choices Than Others?
In short, yes—for those who are trying to eat healthy while still eating out at restaurants, there are some options that are more geared towards a well-rounded meal than others. Consider looking for restaurants that offer alternatives, substitutions, and simple meals rather than those that have more extravagant ingredients or bigger portions. Plus, skipping fast food chains and eating whole ingredients can help cut back on additives, calories, sugar, and fat.
9 Tips For Being Healthy When Eating Out
Look at the Menu Before You Go
Having an idea of what is on the menu before you get to the restaurant can ease anxiety and make choosing simpler and faster. Often, if you have to make a spur-of-the-moment decision, nutrition and health can fall by the wayside. Knowing the healthy options on the menu ahead of time, along with the macronutrient information and calorie count, means you can make an educated decision on your meal without having to re-read the menu.
Have a Healthy Snack Beforehand
Having a protein-rich but low-calorie snack before arriving at the destination means you will not feel the need to overeat at the restaurant. A high-protein snack, like Greek yogurt, a protein shake, a smoothie, or a handful of nuts, can take the edge off of your hunger so you make intuitive eating decisions.
Drink Water Before and During
Drinking water before your meal can help change your brain's ‘hunger’ signals. When we think we need a snack or are famished, we are just thirsty. Having water before your meal can help you decipher hunger and thirst. During your meal, having glasses of water throughout prevents overeating and aids in digestion.
Order Two Appetizers
Appetizers are smaller and often simpler than main dishes. Main dishes have huge portions, ample ingredients, and heavy ingredients like cheese, sauce, and meat. On the other hand, appetizers are typically sampler and contain fewer ingredients, such as a side of vegetables, bread, or chicken skewers. Order two appetizers instead of a main course to have smaller portions and avoid overeating.
Slow Down
When people go out to eat at a restaurant, they are often hungry and excited to try new food. However, eating too fast can lead to weight gain and overeating, as your brain won’t have caught up with your stomach to show ‘full’ signals. Slow down, chew your food thoroughly to aid digestion, and stop eating when you are almost full.
Have a Drink Instead of Dessert
Although a sweet treat instead of a dessert is a tempting way to end a meal out at your favorite restaurant, having some more water, a caffeine-free drink, tea, or coffee can provide the same satisfaction as a hefty slice of cake or brownie. Skipping dessert reduces your calorie intake and potential sugar intake, which can cause spikes in blood sugar.
Ask For Healthy Substitutions
Even though you may not be a picky eater and don’t want to make a fuss at a restaurant, you have the right to make healthy substitutions when ordering. Instead of ordering a dish with a cream sauce, like alfredo pasta, just stick with salt or a red sauce. Try making simple swaps to reduce calories and fat, like ordering a grilled chicken breast instead of a fried chicken sandwich.
Request to Have the Dressing on the Side
Whether you are having a burger with cheese on top or you are going to try the Caesar salad, ordering sauce, sour cream, cheese, and salad dressing on the side is an easy way to cut calories and control how much you are using on your dish. For salads, always ask for dressing on the side to cut back on hundreds of calories that are typically high in fat content.
Order a Salad or Soup Starter
A healthy salad or soup is a fantastic way to start your main course without eating too much beforehand, like munching on the bread basket or having unhealthy appetizers. Ordering a soup or salad can cut the calories of your meal by nearly ¼, ensuring you have an ample intake of nutrients without eating too much of your main course.
Final Thoughts
It doesn’t have to be boring or tough to eat healthy. Simple swaps and substitutions for high-fat or high-calorie foods can make all the difference to your diet without compromising flavor.
Learning the healthiest items to order on a menu when dining out is a simple way to stick to a diet without feeling like you can’t go and enjoy your life. Remember, it's okay to make healthy choices even when dining out with friends or family. Don't be afraid to ask for healthy substitutions or share a meal to manage portion sizes.
Frequently Asked Questions
What are two healthful tips to follow when you eat out?
One of the best ways to make healthier choices when it comes to eating out is to choose complex carbohydrates instead of simple carbohydrates. Swap the fries and potatoes for brown rice, whole grain bread, or sweet potatoes.
In addition, we know that pizza is a popular choice for a takeout or dining-in meal — but ask for a thin crust instead of a filled crust or thick crust to save carbohydrate calories.
Can you eat out every day and still be healthy?
Healthy eating doesn’t have to be boring. Even if you are following a strict diet or trying to make healthy choices while losing weight, you can still eat at your favorite cafe or restaurant every day.
What fast food is healthiest?
Although we all love McDonald’s french fries, trying another healthier alternative is often best when trying to consume fewer calories and stick to a healthy diet. We recommend going to Panera and having one of their half sandwich and soup combinations. You could also try Chipotle and customize a salad bowl with lean meat, beans, and lettuce, skipping the cheese, sour cream, and heavy sauces.
Main image credit: Helena Lopes / Pexels
The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.
