So, whether you’re grabbing a casual lunch with friends or celebrating a special occasion, there will always come a time when eating out is unavoidable. Depending on where you eat, making healthy choices at a restaurant can sometimes feel like dodging landmines. There’ll always be tempting options that are just not good for you. So, how do you eat healthy without sacrificing flavor? Is salad your only option? Let’s find out!
Plan Ahead: Research the Menu Beforehand
Salad is not your only healthy option when dining out; there are plenty of alternatives to choose from. So, before you head to the restaurant, why not take a quick look at their online menu? These days, a lot of restaurants add detailed descriptions, calorie counts, and even dietary info for their dishes online. Checking it out beforehand not only makes it easier to spot healthier options but also gives you enough time to make healthier choices without being rushed.
Try choosing meals that are grilled, baked, roasted, or steamed instead of those that are fried or covered in creamy sauces. Try to include lots of veggies, lean proteins, and whole grains if you can find them. If you’re not quite sure about some of the menu items, it might be helpful to write down a few questions to ask your server. You could ask how a dish is prepared or if it’s possible to make any substitutions. This little power move can boost your confidence and help you enjoy your time and meal without veering off course.
Start with Healthy Starters
Kick off your meal with a tasty and healthy appetizer. Go for appetizers that are packed with veggies or lean meats instead of fried options. This can set a healthier tone for your meal, curb your hunger, and prevent you from overindulging when your main course arrives.
Look for salads that are packed with colorful fresh vegetables (but ask for the salad dressing on the side). Broth-based soups, like vegetable or miso soup, are another great choice—they fill you up without piling on the calories. Grilled vegetables, shrimp cocktails, or even bruschetta can be a tasty and healthy way to start your meal.
Avoid fried starters like loaded nachos, Texas cheese fries, mac and cheese croquettes, or creamy dips like spinach-artichoke, French onion, or ranch. They tend to be pretty calorie-heavy and packed with unhealthy fats. Instead, choose dips like hummus or tzatziki. They’re usually lower in calories and fat, making them a better choice. If you’re in the mood for something a little indulgent, share your starter with a friend. There’s nothing wrong with some occasional indulgence!
Customize Your Order
Don’t hesitate to customize your order. Most restaurants are more than willing to help you out with your requests so you can enjoy a meal that aligns with your health goals. Just a few simple tweaks can really change the game when it comes to keeping your meals balanced and nutritious.
Start by asking for sauces and salad dressings on the side. That way, you can decide just how much you want to use. Try swapping out fried sides, like French fries, for some healthier options like steamed vegetables, a fresh green salad, mashed potatoes, or baked potatoes. If your meal comes with white bread or white rice, ask if you can replace it with whole-grain bread or brown rice for added fiber and nutrients. You can even request to have your protein grilled, baked, or steamed instead of fried or breaded.
Keep an Eye on Portion Size
Restaurant portion sizes are usually much bigger than what you’d normally eat at home. What you now see as a “regular” portion is often two to four times bigger than what health authorities suggest as the right serving size. However, many restaurants are now serving up smaller plates, sharable options, or lunch-sized portions. Choosing these options can help you enjoy a variety of restaurant meals while keeping your calorie intake in check.
If the portion looks too big, consider splitting the meal with a friend or asking your server for a to-go box. This way, you’re not tempted to overeat, plus you’ll have some leftovers for another meal! Go ahead and portion out half of your food into the container as soon as it arrives. This helps prevent the temptation to finish everything on your plate.
Make Beverages Count
Restaurant drink menus are full of extra calories and sugar if you’re not careful. So, make it count by choosing drinks that hydrate and complement your meal without adding unnecessary sugar or empty calories.
A glass of water is always the best choice—it’s refreshing, calorie-free, and keeps you hydrated. If plain water seems boring, try sparkling water or infuse it with fruits like lemon, cucumber, or mint to jazz it up. You can even go for unsweetened iced tea, herbal tea, or black coffee. They are the next best option apart from water. If you’re in the mood for some fruit juice, just go for the freshly squeezed kind without any added sugar. If smoothies are on the menu, look for those made with fresh fruits and low-fat yogurt or milk.
If you’re in the mood for an alcoholic drink, go for the low-calorie options. Drinks like red wine or a vodka soda with lime can be better than sugary cocktails. The Bloody Mary is also a solid option since it has a tomato juice base. Just remember to drink in moderation.
Try to steer clear of high-calorie drinks like soft drinks, milkshakes, sweetened teas, and specialty coffees that are loaded with syrups and whipped cream. They can really pile on the calories, and you might not even feel full afterward. Just like you scoped out the restaurant’s food choices beforehand, take a peek at their drinks menu as well.
Be Mindful of Hidden Calories
You might be surprised at how hidden calories can sneak into your healthy meals in unexpected ways. You’ll often see them in dressings, sauces, dips, and as extra toppings like cheese croutons, candied nuts, or bacon bits. Even though these little extras might not look like much, they can really add up fast and sneak in more calories, fat, or sugar than you might expect. Try choosing light sauces or low-fat dressings, like basic vinaigrettes or citrus-based ones. Try to skip the extra toppings if you can because a salad that looks healthy could end up having more than 1,300 calories once those toppings are added in. If you’re thinking about ordering a pasta dish, you might want to go for marinara or Pomodoro instead of Alfredo. Even though some restaurant food might look healthy, it’s really important to watch out for those sneaky calories.
Practice Mindful Eating
Mindful eating is really about being in the moment and focusing on your food. It makes your meals more enjoyable, helps you eat just the right amount, and encourages healthier choices. When you’re out, it can be pretty easy to get caught up in the chatter or the ambiance, but if you focus on mindful eating, you can stay on track with your healthy diet.
First, take a moment to slow down. Enjoy every bite and really take in the flavors, textures, and aromas of your meal. Try putting your fork down between bites. It gives you a moment to chew well and really appreciate the experience. This also allows your brain to catch up and recognize when you’re full, which can help you steer clear of overeating.
Pay attention to how your body feels while you’re eating. Are you still feeling hungry? It’s totally fine to leave some food on your plate if you’re not feeling hungry anymore—no need to force yourself to finish it just to avoid wasting food. Feel free to ask for a to-go box so you can enjoy the rest later!
Pick out Your Dessert Wisely
This is by far the trickiest and the best part of eating out. If you’re craving a sweet treat, consider lighter options like fresh fruit, sorbet, or yogurt-based desserts. These options can indulge your sweet tooth without the guilt. If you prefer something richer, opt for a small portion or share your dessert with a friend. Splitting a slice of cake or a decadent brownie means you get to enjoy the goodness without going overboard.
Some restaurants might whip up healthier takes on classic desserts, swapping out refined flour for almond flour and trading refined sugars for the sweet embrace of honey or maple syrup. So don’t hesitate to ask your server about how the desserts are made or if there are any healthier choices on the menu. This can help you make informed choices.
Best Types of Restaurants for Healthy Eating
If you’re on the lookout for a restaurant that supports your healthy eating habits, we may have some suggestions for you.
- Mediterranean Restaurants: Mediterranean food really focuses on fresh veggies, whole grains, legumes, lean proteins like fish and chicken, and healthy fats like olive oil. This diet comes with a bunch of health benefits, like keeping your heart healthy and helping you live longer.
- Vegetarian or Vegan Restaurants: These restaurants serve up plant-based dishes that are usually packed with nutrients and tend to be lower in calories. They usually have a mix of vegetables, legumes, and whole grains. They are absolutely delicious, too!
- Health Food Restaurants: These places focus on using organic ingredients and clean eating, and they usually share detailed nutritional info about their meals. They might have choices like gluten-free or low-carb meals.
- Japanese Restaurants: Japanese food offers a bunch of healthy choices like sushi (especially sashimi), miso soup, tofu dishes, soba noodles, seaweed salad, and more. They mainly focus on fresh ingredients, balanced nutrition, and cooking methods that preserve the nutritional value of foods.
- Thai Restaurants: Thai food usually features fresh herbs and veggies paired with lean proteins. Many dishes can be made healthier by opting for steamed or grilled options instead of fried. They also use a lot of coconut milk and oil in their cooking, which is good for you. Give green papaya salad, grilled chicken satay, or tom yum soup a try.
- Mexican Restaurants: While some Mexican food can be heavy in calories, many options are healthy when you choose wisely. Look for meals that include black beans, grilled meats, and lots of veggies. How about trying tacos with grilled fish or chicken on soft corn tortillas? If that doesn’t sound interesting, go for some burrito bowls packed with veggies or fajita veggies.
- Farm-to-Table Restaurants: These restaurants focus on locally sourced ingredients that are often seasonal and organic. This approach not only supports local farmers but also ensures fresher and healthier meal options. Meals prepared here usually avoid artificial additives, preservatives, and excessive salt or sugar. This leads to meals that are cleaner, healthier, and packed with natural nutrition.
When you’re picking a restaurant, look for places that focus on fresh, wholesome ingredients and balanced meals. With a little planning, dining out can still support your healthy lifestyle while offering plenty of options to choose from.
