How to Make Healthier Choices When Dining Out
It can be challenging to stick to a healthy eating plan when dining out at restaurants. With tempting menu options and large portion sizes, it’s easy to overindulge and consume more calories, fat, and sodium than intended. However, with a few simple strategies, you can make healthier choices and still enjoy a delicious meal when eating out.
1. Research the Menu in Advance
Before heading to a restaurant, take some time to look up the menu online. Many restaurants now provide nutritional information on their websites, allowing you to make informed choices before you even arrive. Look for dishes that are grilled, steamed, or roasted, and opt for items that are rich in vegetables, lean proteins, and whole grains.
2. Watch Your Portions
Restaurant portion sizes are often much larger than what you would serve yourself at home. To avoid overeating, consider sharing an entree with a dining companion or ask for a to-go box when your meal is served and pack away half of it for later. This can help you control your portion sizes and prevent the temptation to overeat.
3. Choose Wisely
When it comes to making healthier menu choices, opt for dishes that are prepared using healthier cooking methods such as grilling, broiling, or steaming. Look for keywords like “grilled,” “steamed,” “baked,” or “roasted” on the menu, and avoid items that are described as fried, breaded, or creamy, as these tend to be higher in calories and fat.
4. Be Mindful of Extras
Be mindful of extras such as dressings, sauces, and condiments, as they can add extra calories, sugar, and sodium to your meal. Ask for dressings and sauces on the side, so you can control the amount you use. Additionally, consider swapping out high-calorie sides like fries for healthier options such as a side salad or steamed vegetables.
5. Stay Hydrated
Opt for water, unsweetened tea, or other calorie-free beverages instead of sugary sodas or alcoholic drinks. Not only will this help you save on calories, but staying hydrated can also help you feel full and prevent overeating.
6. Don’t Skip Meals
A common mistake people make when planning to eat out is to skip meals earlier in the day to “save up” for the restaurant meal. However, this often leads to overeating and making less healthy choices due to extreme hunger. Instead, eat regular, balanced meals throughout the day to avoid arriving at the restaurant overly hungry.
7. Practice Moderation
It’s okay to indulge occasionally, but practicing moderation is key. If there’s a particular dish you’re craving, go ahead and order it, but be mindful of portion sizes and balance it out with healthier choices throughout the rest of the meal.
By following these simple tips, you can make healthier choices when dining out without feeling deprived. Remember, it’s all about balance and making mindful decisions that support your overall health and well-being.
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