Dining out can be a great way to spend quality time with friends and family. Health-conscious individuals, however, may find dining out to be a challenge due to the overabundance of unhealthy options and the lack of transparency on restaurant menus. Fortunately, by following these simple steps, you can painlessly make healthy eating choices while out on the town.
Before heading out, be sure to check the menu and have a snack.
Most establishments have their menu available online. Plan a nutritious meal in advance. Selecting your meal beforehand prevents you from being tempted by less healthy options once at the restaurant. To avoid overdoing it, have a small, healthy snack that includes fiber and protein before the meal, so that when the bread basket arrives, you won’t overindulge.
Start your meal smart by avoiding liquid calories and ordering a healthy appetizer.
Try to avoid sodas and alcoholic beverages, as these can quickly add excess calories and sugar. Go for healthier options like seltzer, water with lemon, or unsweetened iced tea. If you’d like an alcoholic drink, avoid one of the pre-made, sugary ones like margaritas or daquaris. Consider a light beer, a glass of red wine, or a seltzer paired with the alcohol of your choice and a lemon wedge.
Healthy starters can keep you full so you are less likely to overeat when the entrées arrive. Some smart options include a vegetable appetizer, a tossed salad, or a broth-based soup rather than lobster bisque.
Eat your vegetables and steer clear of fried foods.
Vegetables are high in fiber, which will help you feel full without adding extra calories, so add non-starchy ones (i.e., not potatoes or corn) as side dishes. If your meal normally comes with French fries or onion rings, swap them for a side salad or a vegetable. Avoid anything fried, as well as entrees described as breaded, pan-fried, creamy, or crispy, since these are often higher in calories and fat. Instead, look for menu terms that are broiled, steamed, roasted, and baked – all healthier options.
Making smart eating choices while dining out is possible. By preparing before the meal, you can dine out without the guilt. Remember, indulging is okay occasionally; just try to get back on track for the next meal.
Melissa Mann, RD, is an inpatient dietitian in the Clinical Nutrition Department at The Mount Sinai Hospital where she specializes in oncology and general medicine. Ms. Mann is enthusiastic about the field of nutrition and is eager to help patients best optimize their nutrition status, whether in or out of the hospital.
Healthy Pre-Dining Snacks
To avoid overindulgence, try a fiber- and protein-rich snack before dinner:
- Greek yogurt with fresh fruit
- An apple with 2 tablespoons of peanut butter
- Hummus with vegetables
Salad Do’s and Don’ts
If you order a salad as your entrée, limit these high-calorie, high-fat add-ons and salty or creamy salad dressings:
- croutons
- fried noodles
- candied nuts
- blue cheese dressing
- ranch dressing
- Caesar dressing
Instead, substitute lighter options like olive oil and vinegar or lemon juice. Ask for salad dressings on the side, so that you control the amount.
Tips on Portion Control
Restaurants often provide very generous portions. Try ordering an appetizer instead of an entrée and add a small salad to complement the meal. Share an entrée with a friend and add a vegetable side to keep you full. If you do order a full-size entrée, ask to box up half of it before the meal starts to avoid the temptation of finishing the whole portion.