Eating out at restaurants is a great way to enjoy delicious food, but it can be a challenge to make healthy choices when faced with tempting menus. Many restaurant dishes are high in calories, fats, and sodium, which can hinder your health goals. However, with a little planning and mindful decision-making, you can enjoy a satisfying meal that’s also good for your body.
In this article, we’ll explore how to make healthy food choices at restaurants. From reading the menu carefully to making simple substitutions, these tips will help you navigate restaurant menus and enjoy meals that align with your health and wellness goals.
1. Check the Menu in Advance
One of the best ways to make healthy food choices is by planning ahead. Many restaurants post their menus online, so you can take a look before you even walk in. This gives you time to research healthier options and avoid being tempted by less nutritious choices once you’re seated.
Why it helps:
- You can see the nutritional information (if available) and choose meals that are lower in calories, sodium, and unhealthy fats.
- Planning ahead allows you to make more thoughtful decisions, rather than rushing into a choice when you’re hungry.
- You can decide on healthier alternatives like salads, grilled items, or dishes with more vegetables.
Tip:
Look for menu sections like “light” or “healthy options,” or opt for salads with dressing on the side, grilled meats, or dishes with lots of vegetables.
2. Choose Grilled, Baked, or Steamed Dishes
When ordering at a restaurant, try to choose cooking methods that are lower in fat. Grilled, baked, and steamed dishes tend to retain more nutrients and have less added fat compared to fried or sautéed foods.
Why it helps:
- Grilled, baked, and steamed foods have fewer calories and unhealthy fats, which helps keep your meal lighter.
- These cooking methods preserve the natural flavors of the ingredients, allowing you to enjoy healthier, tastier dishes.
Tip:
Look for grilled chicken or fish, baked potatoes, and steamed vegetables. If you’re craving a burger, ask for a grilled patty instead of fried, or try a lettuce wrap instead of a bun.
3. Ask for Dressings and Sauces on the Side
Restaurant dishes are often served with heavy dressings, sauces, or toppings that can add extra calories and sugar. To make healthier choices, ask for dressings and sauces on the side so you can control how much you use.
Why it helps:
- You can use a smaller amount of high-calorie dressings or sauces, which can help reduce your intake of fats and sugars.
- By controlling the amount you add, you can keep your meal healthier without sacrificing flavor.
Tip:
Opt for vinaigrettes, balsamic vinegar, or olive oil-based dressings instead of creamy or sugar-laden ones. Use sauces sparingly, or ask for them to be served separately.
4. Order Smaller Portions or Share Dishes
Restaurant portion sizes are often much larger than what we actually need to feel satisfied. One simple way to make healthier food choices is to order smaller portions, or better yet, share dishes with others at the table.
Why it helps:
- Reducing portion sizes helps you manage your calorie intake, preventing overeating.
- Sharing dishes can help you enjoy a variety of flavors without consuming large amounts of food.
- You’re more likely to enjoy the experience of eating slowly and savoring each bite.
Tip:
If the restaurant offers smaller-sized or “half” portions, order those. You can also ask for a to-go box right away and pack up half of your meal before you start eating to avoid overeating.
5. Swap Out Sides for Healthier Options
Many restaurant meals come with sides like fries, chips, or creamy mashed potatoes that are high in unhealthy fats and calories. A simple way to make a healthier choice is to swap out these sides for something more nutritious, like a side salad, steamed vegetables, or fruit.
Why it helps:
- Swapping unhealthy sides for nutrient-dense options like vegetables or salads can significantly lower the calorie and fat content of your meal.
- These sides provide additional fiber, vitamins, and minerals that support overall health.
Tip:
Ask if you can substitute fries or potato chips with a side of vegetables, a salad with vinaigrette, or a fruit cup. If you’re in the mood for a starchy side, opt for brown rice or quinoa instead of white rice or fries.
6. Avoid Sugary Drinks and Opt for Water or Unsweetened Beverages
Many restaurants serve sugary drinks like soda, sweetened iced tea, or cocktails, which can quickly add unnecessary calories and sugar to your meal. To make healthier choices, opt for water, sparkling water, or unsweetened beverages like herbal tea.
Why it helps:
- Water helps with digestion, hydrates your body, and is calorie-free.
- Sugary drinks can lead to spikes in blood sugar levels, leaving you feeling sluggish or hungrier later.
- Unsweetened beverages contain little to no calories and are often packed with antioxidants or other health benefits.
Tip:
If you want something with flavor, ask for water with a slice of lemon, or try unsweetened iced tea. You can also ask the waiter to skip the syrup or sweetener in cocktails if you’re drinking alcohol.
7. Go for Plant-Based Options
Plant-based meals tend to be lower in calories and higher in fiber, which can help with weight management and digestion. Choosing plant-based dishes—such as salads with beans, grain bowls with vegetables, or veggie-packed soups—can be a nutritious and satisfying option.
Why it helps:
- Plant-based foods are naturally lower in calories and rich in fiber, helping to control hunger and support healthy digestion.
- These meals are often packed with vitamins, minerals, and antioxidants that are beneficial for your overall health.
Tip:
Look for vegetarian or vegan options on the menu. A vegetable stir-fry, a grain bowl with quinoa, or a plant-based burger are great choices that offer a range of nutrients.
8. Limit Alcohol Consumption
While it’s fine to enjoy a drink now and then, alcohol can quickly add up in calories. Cocktails, in particular, are often loaded with sugary mixers. To make healthier choices, try limiting alcohol or opting for lighter drinks like wine or a simple spritzer.
Why it helps:
- Alcohol can add empty calories and interfere with your digestion, making it harder to make healthy choices.
- Drinking less alcohol helps you stay more mindful of your food choices and supports overall well-being.
Tip:
If you’re drinking alcohol, choose wine, light beer, or a cocktail made with soda water and a splash of lime instead of sugary cocktails or sugary mixers. Set a limit on how many drinks you’ll have during the meal.
9. Listen to Your Body’s Hunger Cues
Eating out can sometimes lead to overeating, especially when you’re enjoying good company or trying a new dish. To avoid overeating, try to eat slowly and listen to your body’s hunger cues. Stop eating when you feel satisfied—not overly full.
Why it helps:
- Eating mindfully helps you avoid eating more than your body needs, which can lead to weight gain.
- Slowing down allows your brain to catch up with your stomach and signals when it’s time to stop.
Tip:
Put your fork down between bites, take smaller bites, and enjoy the conversation. This will give your body time to recognize when it’s full.
10. Make Special Requests
Don’t be afraid to ask the server to customize your meal. Most restaurants are happy to accommodate dietary preferences or health-conscious choices, such as removing extra butter, grilling instead of frying, or adding extra vegetables.
Why it helps:
- Customizing your order ensures that your meal meets your specific health needs and preferences.
- It allows you to enjoy a restaurant meal while still staying true to your health goals.
Tip:
If you want your meal to be lighter, politely ask the server to use less oil, butter, or salt in your dish. You can also request sauces on the side or ask for dressings to be served separately.
Conclusion: Making Healthier Choices Is Easy With a Little Planning
Making healthy food choices at restaurants doesn’t have to be difficult. With a bit of planning, mindfulness, and a few simple strategies, you can enjoy dining out while staying on track with your health goals. By choosing healthier cooking methods, swapping unhealthy sides, watching portion sizes, and listening to your body, you can make eating out a nourishing experience for both your taste buds and your well-being.
