ByEating out can be one of life’s great pleasures, but it often presents challenges for those trying to maintain a healthy diet. Restaurant portions tend to be large, and many dishes are high in calories, saturated fats, sugars, and sodium. However, dining out doesn’t have to derail your healthy eating habits. With some planning and mindful decision-making, you can enjoy restaurant meals while sticking to your wellness goals. Here are some practical tips for making healthier choices when eating out.
Plan Ahead
Before going to a restaurant, look at the menu online. Many restaurants post their nutrition information, making it easier to find options that fit your dietary needs. Keep an eye out for dishes that are grilled, baked, steamed, or roasted rather than fried or breaded. Planning ahead allows you to choose a healthier dish without being swayed by the temptation of indulgent options once you’re there. If you are following a specific diet, then this keto friendly restaurant Gold Coast would be perfect for you.
Watch Portion Sizes
Restaurant portions are often much larger than what you’d typically serve yourself at home. Think about sharing a dish with a friend or asking the server for a to-go box when your meal arrives. Dividing the meal in half immediately can help you avoid overeating. Another tactic is to order a healthy appetizer as your main course, which is usually more appropriately sized.
Start With a Salad or Soup
Beginning your meal with a salad or broth-based soup can help fill you up and prevent overeating during the main course. Choose salads that are rich in leafy greens, vegetables, and lean proteins like grilled chicken or tofu. Be cautious with heavy dressings, cheese, and fried toppings. Opt for vinaigrettes or light dressings, and ask for them on the side so you can control how much you use.
Focus on Lean Proteins and Vegetables
When selecting your main course, aim for meals that are centered around lean proteins like grilled chicken, fish, or plant-based proteins like beans or lentils. Pair your protein with a side of vegetables rather than fries or a heavy starch. Many restaurants are happy to swap out side dishes upon request, so don’t hesitate to ask for steamed veggies or a side salad in place of more calorie-dense options.
Skip Sugary Drinks
Sugary beverages like soda, sweetened iced teas, and cocktails can add a significant number of calories and sugar to your meal. Water, sparkling water, unsweetened tea, or black coffee are better choices. If you’re in the mood for something special, consider asking for a splash of juice or a wedge of citrus in sparkling water for a refreshing, low-calorie option.
Be Mindful of Sauces and Dressings
Many restaurant meals come with calorific sauces and dressings that are full of sugar and unhealthy fats. Ask for these on the side so you can control how much you use. Simple swaps like mustard instead of mayonnaise, or olive oil and vinegar instead of rich cream-based dressings, can save a lot of unnecessary calories.
Choose Whole Grains When Possible
When faced with options like white rice or pasta, ask if whole grain alternatives are available. Many restaurants offer brown rice, quinoa, or whole wheat pasta, which have more fiber and nutrients. This can help keep you fuller longer and provide more sustained energy.
Practice Mindful Eating
Pay attention to your hunger and fullness cues when dining out. Eating slowly and savoring every bite can help you enjoy your meal more and recognize when you’re satisfied. Mindful eating enhances your dining experience and also helps prevent overeating.
Limit Alcohol
Alcoholic beverages have lots of calories and can lead to poor food choices if consumed in excess. Limit yourself to one drink, and choose lower-calorie options like wine or light beer. Alternating between water and alcohol can also help you pace yourself and stay hydrated.
