Dining Out and Staying on Track: Tips for Healthy Choices

Enjoying Delicious Food While Supporting Your Wellness Journey

Let’s face it, dining out is one of life’s simple pleasures. It’s a chance to connect with loved ones, celebrate special occasions, and experience culinary creativity. But for those of us striving to maintain a healthy lifestyle, restaurant menus can sometimes feel like a minefield of tempting, yet not-so-nutritious, options. The good news is that you don’t have to sacrifice your health goals to enjoy a meal out. With a little planning and mindful decision-making, you can navigate restaurant menus with confidence and savor every bite guilt-free.

1. Pre-Game Your Meal: Setting the Stage for Success

• Strategic Planning: Before you even step foot in the restaurant, take some time to explore the menu online. Many restaurants post their menus on their websites or social media pages. This allows you to peruse the options at your leisure and make informed choices without feeling pressured by a busy atmosphere or a hungry stomach. Look for dishes that feature lean proteins, whole grains, and plenty of vegetables.
• Snack Attack: Never arrive at a restaurant starving. Hunger can lead to impulsive decisions and overeating. A small, nutrient-rich snack like a handful of almonds, a piece of fruit, or a protein bar can help take the edge off and prevent you from ordering the first thing you see.
• Hydration is Key: Start your meal with a large glass of water or unsweetened iced tea. This will help you feel fuller and prevent you from mistaking thirst for hunger. Staying hydrated is also crucial for digestion and overall well-being.

2. Deciphering the Menu: Making Informed Choices

• Become an Investigator: Don’t be shy about asking your server questions about the menu. Inquire about preparation methods, ingredients, and portion sizes. A good restaurant will be happy to accommodate your requests and provide you with the information you need to make healthy choices.
• Prioritize Nutrient-Dense Foods: Look for dishes that are grilled, baked, roasted, or steamed rather than fried or sautéed in heavy oils. Opt for lean protein sources like fish, chicken breast, tofu, or beans. Choose whole grains like brown rice, quinoa, or whole-wheat pasta over refined grains. And don’t forget to load up on vegetables!
• Customize Your Order: Most restaurants are willing to make modifications to their dishes to meet your dietary needs. Don’t hesitate to ask for substitutions or additions. For example, you could request a side of steamed vegetables instead of fries, or ask for your sauce on the side.
• Portion Distortion: Restaurant portions are often much larger than what we would typically eat at home. Consider sharing an entrée with a friend, ordering an appetizer as your main course, or asking for a half-portion. You can also ask for a to-go box at the beginning of your meal and pack up half of your food before you start eating.

3. Mindful Eating: Savoring the Experience

• Slow Down and Savor: Eating slowly allows your body to register fullness cues, preventing overeating. Put your fork down between bites, chew your food thoroughly, and engage in conversation with your dining companions.
• Limit Alcohol: Alcoholic beverages can be high in calories and can lower your inhibitions, making you more likely to overindulge. If you choose to drink, opt for lower-calorie options like light beer, wine spritzers, or spirits with soda water and a squeeze of lime.
• Shift Your Focus: Dining out is about more than just the food. It’s an opportunity to connect with friends and family, celebrate special occasions, and create memories. Focus on the overall experience and the company you’re with, rather than just the food on your plate.

4. Beyond the Meal: Maintaining Healthy Habits

• Stay Active: Incorporate some physical activity into your day before or after your meal. Even a short walk can aid digestion and contribute to your overall health.
• Be Kind to Yourself: If you happen to overindulge at a restaurant, don’t beat yourself up about it. Everyone slips up occasionally. Just get back on track with your next meal.

Remember: Healthy eating isn’t about deprivation; it’s about making choices that nourish your body and support your well-being. With a little planning and mindful decision-making, you can enjoy the pleasures of dining out while staying true to your health goals.