Dining out may be pleasurable, combining good cuisine and social interaction.  However, it often challenges those who aim to maintain a healthy diet. With some planning and mindful choices, you can relish your meal without straying from your health goals.

Start by being mindful of your choices and following some key ordering tips to ensure you stay on track. Although restaurants may not always provide detailed nutritional information, you can still make informed decisions.

Here are some effective strategies to help you eat healthily when eating out.

➔    Plan Ahead:

• Have a Healthy Snack Before You Arrive: Arriving at a restaurant famished can lead to overeating. A modest, healthy snack like yogurt or nuts might help you control your appetite and make smarter decisions.

• Read the Menu Before You Go: If you’re unfamiliar with the menu, take a few minutes to review it online before you arrive at the restaurant. This way, you can make informed choices without pressure to decide on the spot.

• Order First: When dining with a group, order your meal first. This can prevent you from being influenced by others’ choices and help you stick to your healthy eating plan.

➔    Make Smart Menu Choices:

• Choose Healthy Fats: Not all fats are toxic or unhealthy. Consuming monounsaturated and polyunsaturated fats can be beneficial. These beneficial fats reduce harmful LDL cholesterol without lowering good HDL cholesterol. Look for foods that include canola oil, olive oil, avocados, almonds, and fatty fish like salmon and tuna, which contain omega-3 fatty acids.

• Choose Cooking Methods Wisely: Opt for dishes that are steamed, grilled, roasted, or poached. These cooking methods typically use less fat than fried or sautéed options.

• Beware of High-Sodium Foods: When dining out, many restaurant dishes contain high levels of sodium, which can contribute to high blood pressure and other health issues.

It’s important to pay attention to menu descriptions:

• Pickled: Foods preserved in saltwater or vinegar often have high sodium content.

• Smoked: Smoking processes typically involve adding salt, increasing sodium levels.

• In Broth: Soups and dishes prepared with broth can be high in sodium due to added salt.

To manage your sodium intake, ask for low-sodium alternatives or modifications to these dishes whenever available.

• Avoid Fried Foods and Added Cheese: Fried foods and dishes with added cheese can increase your intake of saturated fats, cholesterol, sodium, and calories. Request for grilled, baked, or steamed options that are lower in unhealthy fats and calories.

• Lean Protein Choices: To reduce saturated fat intake, select lean proteins such as grilled chicken, lean pot roast, or sirloin tip. Avoid fatty cuts of meat like rib eye or T-bone steaks.

• Enjoy Spices Without the Fat: Spice up your meal without adding unhealthy fats. Choose dishes with plenty of herbs and spices for flavor, but avoid fried ones or rich, creamy sauces.

➔    Customize Your Order:

• Don’t Be Afraid to Ask: Most restaurants will accept unique orders. Request that your dish be served with less oil, no butter, or without extra salt. Request sauces, dressings, and gravies on the side to keep your intake under control.

• Opt for Fish: Fish is an excellent choice when dining out, particularly salmon and tuna, which are rich in heart-healthy omega-3 fatty acids. Other good options include dishes with walnuts and edamame (soybeans), which also provide omega-3s.

• Healthy Substitutions: Swap out fries for a side of vegetables or a salad. When available, use whole grains such as brown rice or quinoa. Small modifications can drastically cut calorie consumption.

➔    Portion Control

• Order Two Appetizers Instead of a Main: Restaurant portions might be enormous. Ordering two appetizers instead of a main dish allows you to prevent overeating while still experiencing a range of flavors.

➔    Mindful Eating

• Slow Down and Chew Thoroughly Eating carefully and savoring each bite will help you feel fuller faster and enjoy your meal more. To pace yourself, try putting your utensils down between bites.

• Choose Coffee Over Dessert If you’re craving something sweet, opt for a coffee instead of a calorie-laden dessert. This can save you a significant amount of calories and sugar.

• Drink Water: Replace sugary drinks with water to reduce calories and sugar intake. Drinking enough water before and during meals can also help you feel fuller and consume fewer calories.

• Watch Out for Hidden Sugars: Be wary of foods labeled “sugar-free” or “healthy,” as they may still include hidden sugars or unhealthy fats. Always read the menu description thoroughly.

• Limit Alcohol: Alcohol can add significant calories to your meal. Choose smaller measures or mix with low-calorie options.

★    Healthy Ethnic Food Choices

Ethnic cuisines can offer both healthy and unhealthy options.

For example:

• Chinese: Opt for steamed or stir-fried dishes with less oil and sodium.

• Greek: Choose dishes with chickpeas, eggplant, or grilled meats.

• Indian: Go for tandoori meats and vegetable curries over creamy dishes.

• Mexican: Select grilled items and fresh salsa, and avoid fried dishes with lots of cheese.

• Italian: Pick pasta with a light, tomato-based sauces and avoid creamy Alfredo sauces.

★    Healthy Fast Food Choices

Even fast food can be healthy if you choose wisely. Look for grilled chicken, turkey sandwiches, and baked chips. Avoid fried items, jumbo burgers, and dishes loaded with cheese and mayonnaise.

Final Thoughts:

Eating out doesn’t have to get in the way of your healthy eating habits. Dining out may be enjoyable while staying on track with your health objectives if you prepare ahead of time, make wise menu selections, customize your order, and practice portion control.

Do Remember, it’s all about balance and making mindful choices that fit your diet. Enjoy your meal without guilt, knowing that you’re taking steps to support your health.

Happy dining!