Dining out can be a fun and enjoyable experience, but it can also be challenging when trying to maintain a healthy diet. With so many delicious options to choose from, it can be hard to know what to order that won’t sabotage your healthy eating goals. However, with a little bit of planning and a few simple strategies, you can make healthier meal choices while dining out and still have a great time.
Look At the Menu Before You Go
Many restaurants now have their menus available online, so take the time to look at the options before you go. This will allow you to make a more informed decision and avoid impulse ordering. You can also check out the restaurant’s website for nutritional information or search for reviews that mention healthy options. By doing your research beforehand, you’ll be better equipped to make a healthy choice when you’re at the restaurant.
It’s also worth noting that some restaurants now offer special “light menu” or “healthy options” sections, make sure to check those out too. If a restaurant does not have any options that suit your needs, you can always ask the server for a modified version of a dish, such as for dressings or sauces on the side.
Start With A Salad
When dining out, it can be easy to get caught up in the excitement of trying new dishes and forget about portion control. One way to combat this is to start your meal with a salad or broth-based soup. Not only will this help fill you up with low-calorie, nutrient-dense options, but it will also decrease your overall calorie intake for the meal.
Opt For Grilled, Baked, Or Steamed Dishes Rather Than Fried or Creamy Options
When it comes to the main course, it’s essential to pay attention to the cooking method used. Fried and creamy dishes are typically high in calories, saturated fat, and sodium. Instead, opt for grilled, baked, or steamed dishes. These cooking methods will reduce the amount of added fat and calories while preserving the ingredients’ natural flavors.
Go For Whole Grains
Who said healthy meals have to be boring? Whole grains such as quinoa, brown rice, and whole wheat bread are not only nutritious but also delicious. They’re a great source of fiber, vitamins, and minerals. In addition, these options will keep you full for longer and help balance your meal. So, next time you’re at a restaurant, consider swapping out that white rice or pasta for a whole-grain option.
Add In Vegetables
Vegetables are packed with vitamins, minerals, and fiber. So, ask for extra vegetables on your plate or choose a salad as a side dish. Not only will this add more nutrients to your meal, but it will also make your plate more visually appealing. Plus, adding more veggies to your meal will help you fill up on low-calorie, nutrient-dense options.
Control Your Portion Size
Eating out often means larger portions, so be mindful of how much you eat and avoid overeating. If you’re worried about overeating, you can always ask for a to-go box and save some for later. Also, don’t be afraid to share a dish with a friend. Not only will this allow you to try various dishes, but it will also help control portion sizes.
Mindful Eating
When eating out, it’s easy to get caught up in conversation, distractions, or the ambiance and eat more than we need. Mindful eating is a technique of paying attention to the food, savoring its taste and texture, and paying attention to your body’s signals of hunger and fullness. By eating slowly and paying attention to each bite, you can be more in tune with your body’s hunger and fullness cues and eat accordingly.
Conclusion
Eating out doesn’t have to be a chore to maintain a healthy diet. With these five simple steps, you can make healthier meal choices while dining out, enjoy a great time and still feel good about what you’re eating. So, go out, have fun, and don’t forget to enjoy your meal! Remember to do your research, opt for lean proteins, whole grains, and vegetables, and be mindful of portion sizes. And don’t be afraid to ask for modifications to menu items to make them healthier. Finally, don’t feel guilty about indulging in something you really want—everything in moderation, including moderation.
English