Dining out while trying to maintain a healthy diet can be challenging, but with some thoughtful choices, you can enjoy restaurant meals without compromising your nutritional goals. Here are some strategies and tips for making healthier choices at various types of restaurants:
General Tips for Healthier Dining Out
- Plan Ahead: Check the menu online before you go. Look for healthier options and decide in advance what you’ll order.
- Watch Portions: Restaurant portions are often larger than necessary. Consider sharing a dish, ordering a half-portion, or boxing up half your meal right away.
- Choose Wisely: Opt for grilled, baked, or steamed dishes over fried or sautéed in heavy sauces.
- Load Up on Veggies: Start with a salad or order extra vegetables with your meal. Ask for dressings and sauces on the side to control the amount you use.
- Limit Alcohol: Alcoholic beverages can add a lot of empty calories. If you drink, choose lower-calorie options and limit yourself to one drink.
- Stay Hydrated: Drink plenty of water before and during your meal to help control hunger and aid digestion.
Specific Restaurant Tips
Italian Restaurants
- Starters: Choose a broth-based soup or a salad with vinaigrette on the side.
- Main Courses: Look for grilled fish or chicken dishes, and avoid heavy pasta dishes with creamy sauces. Opt for marinara or other tomato-based sauces.
- Sides: Ask for a side of steamed vegetables or a small portion of whole grain pasta.
Mexican Restaurants
- Starters: Skip the chips and salsa, or limit yourself to a small portion. Opt for a small salad or a vegetable-based soup.
- Main Courses: Choose fajitas with grilled chicken or shrimp, and ask for extra vegetables. Avoid fried items like chimichangas and choose soft tacos over hard shells.
- Sides: Ask for black beans instead of refried beans, and opt for brown rice if available.
Asian Restaurants
- Starters: Go for miso soup, edamame, or a seaweed salad.
- Main Courses: Look for dishes with steamed or stir-fried vegetables, lean proteins like chicken, tofu, or shrimp, and ask for sauces on the side.
- Sides: Choose steamed brown rice or a small portion of white rice. Avoid fried rice and tempura.
American/Steakhouse Restaurants
- Starters: Order a garden salad with dressing on the side, or a broth-based soup.
- Main Courses: Opt for grilled chicken, fish, or a lean cut of steak. Avoid items with heavy sauces or butter.
- Sides: Choose a baked sweet potato, steamed vegetables, or a side salad. Avoid creamy mashed potatoes and fries.
Breakfast/Brunch Restaurants
- Egg Dishes: Order omelets with lots of vegetables and a side of fruit. Ask for whole eggs or egg whites instead of pre-made mixes.
- Grains: Choose oatmeal with fresh fruit over pastries or pancakes. If you want toast, ask for whole grain bread.
- Sides: Opt for turkey sausage or bacon and avoid hash browns and other fried sides.
Healthier Choices at Popular Chain Restaurants
- Subway: Choose whole grain bread, lots of vegetables, lean proteins like turkey, and avoid heavy dressings and cheese.
- Chipotle: Opt for a salad bowl with lettuce, black beans, grilled chicken, salsa, and guacamole. Skip the rice, cheese, and sour cream.
- Panera Bread: Choose a salad with a protein source like chicken or a vegetable-based soup. Avoid creamy soups and large bread sides.
- Starbucks: Opt for a protein box or a salad. If ordering a drink, choose a plain coffee or tea, or a latte with non-fat milk and no added syrup.
Dessert and Drinks
- Desserts: If you want dessert, consider sharing it or choosing a fruit-based option. Fresh fruit or sorbet are usually healthier choices.
- Drinks: Stick to water, sparkling water, or unsweetened tea. If you drink alcohol, choose a glass of wine, a light beer, or a spirit with a calorie-free mixer.
By following these tips and making mindful choices, you can enjoy dining out while still maintaining a healthy and balanced diet.