Eating out is simply a part of life. Whether it’s for a special event, on vacation, or you just need to swing through a drive-thru on your way home from work or between kids’ activities, there WILL be a time when eating out is unavoidable.
I get it, I love to eat out myself, and we happen to live in a pretty awesome place with unique and wonderful restaurants.
What eating out doesn’t mean to me is that I have to choose between a nice meal out and my nutrition and health goals.
For the past seven years, I have been helping people navigate real life and achieve their nutrition goals.
A major part of this work is figuring out how to eat out at restaurants while keeping your goals in mind, and not annoying your friends and family in the process.
So believe me, there is a way to do it all:
- Eat out at your favorite restaurants.
- Choose a nutrient-dense meal that doesn’t require you to sacrifice all the hard work you’ve been putting into your nutrition.
- AND… Not be the “weird” person at the table asking for a ton of special requests.
How can you do it?! By keeping just a few key tips in mind.
These are the exact insights I share with my nutrition clients. Incorporate them into your next meal out, and I guarantee you will enjoy your experience and feel much better the next day!
How to Have a Healthier Restaurant Meal
Eating out is a part of life, whether it’s for a special occasion, a quick lunch break, a night off from cooking, or while traveling. However, restaurant meals can often be high in calories, sodium, sugar, and fat — and overall have way too many calories — making it challenging to continue making progress with your nutrition.
However, I assure you that eating out can be part of a healthy lifestyle – it’s all about making informed decisions and being mindful.
While the convenience and social aspects of eating out are undeniable, the nutritional content of restaurant meals can often be a concern for my clients who are striving to maintain a healthy lifestyle.
High calorie counts, excessive sodium, unhealthy fats, and added sugars are common culprits that can derail even the most well-intentioned efforts.
However, with a strategic approach and a focus on making informed choices, it’s entirely possible to navigate restaurant menus and enjoy dining out without compromising your health and wellness goals.
The following action steps will provide you with practical tips and insights to help you make mindful decisions, ensuring that your restaurant experiences are both enjoyable and nutritious.
Plan Ahead
One of the most effective strategies for healthy restaurant dining is to plan. In today’s digital age, most restaurants have their menus available online. Take advantage of this resource!
- Pre-Screen the Menu: Before you even step into the restaurant, take a moment to browse the menu. This allows you to identify potentially healthier options, compare nutritional information (if available), and decide on a meal before you’re tempted by less nutritious choices.
- Identify Your Priorities: Determine what’s most important to you in a meal. Are you focusing on protein intake, choosing fruits and vegetables as your carb sources, or increasing your vegetable consumption? Having a clear idea of your priorities will help you narrow down your choices.
- Look for Keywords: When reviewing the menu, look for keywords that indicate healthier preparation methods. “Grilled,” “baked,” “broiled,” “steamed,” and “roasted” generally suggest lower fat and calorie content compared to “fried,” “sautéed,” or “breaded.”
- For Telos Nutrition Clients: I LOVE to review menus with clients. If you’re going out to eat, please send me the menu, and I’ll help you choose the best meal for your goals!
Choose a Leaner Protein + Load Up on Veggies
Protein and vegetables are the cornerstones of a nutritious meal, whether you’re dining at home or in a restaurant.
- Prioritize Lean Proteins. Opt for lean protein sources such as…
- Chicken breast: A versatile and widely available option that is low in fat and high in protein.
- Fish: An excellent source of protein and omega-3 fatty acids, which offer numerous health benefits. Choose options like salmon, tuna, cod, or halibut.
- Turkey: Another lean and protein-rich choice that can be found in various dishes.
- Flank steak: A leaner cut of red meat that can be a good source of protein when grilled or broiled.
- Limit Unhealthy Preparations. Be mindful of how your protein is prepared. Avoid…
- Fried: Deep-fried foods are typically high in calories and unhealthy fats.
- Sautéed: While sautéing can be a healthy cooking method, it often involves cooking with a significant amount of oil or butter.
- Heavily breaded: Breaded and fried proteins add unnecessary calories and carbohydrates.
- Add All the Veggies. When it comes to sides, make vegetables your priority.
- Order a Salad: Begin your meal with a side salad to boost your fiber intake and help you feel more satisfied. Choose a lighter dressing and ask for it on the side.
- Choose Veggie-Centric Dishes: Select entrees that feature a generous serving of vegetables. Many cuisines offer vegetable-rich options, such as stir-fries, fajitas, and Mediterranean dishes.
- Request Extra Veggies: Don’t hesitate to ask for extra vegetables instead of starchy sides, such as pasta or fries. Most restaurants are happy to accommodate this request.
- Beware of Hidden Fats: As I pointed out earlier, be cautious of vegetable side dishes that may be loaded with hidden calories and unhealthy fats. Creamy sauces, excessive amounts of butter or oil, and cheese-laden preparations can transform a healthy vegetable into something far less healthy.
Watch Out for Hidden Ingredients
Sauces, dressings, and marinades can significantly increase the calorie, sugar, unhealthy fat, and sodium content of your meal.
- Sauces on the Side: The best way to control your sauce intake is to ask for it on the side. This allows you to add just a small amount for flavor without drenching your food.
- Dressing Decisions: Salad dressings are notorious for being high in calories and fat. Opt for vinaigrettes or light dressings, and always ask for them on the side.
- Marinade Awareness: Marinades can also be a source of hidden sugars and unhealthy fats. Inquire about the ingredients used in marinades, and if possible, choose dishes with simpler preparations.
- Ask Questions: When in doubt, ask your server about the ingredients and preparation methods of a dish. This is especially important for dishes with complex sauces or preparations.
- Menu Calorie Information: Many restaurants are now required to list calorie information on their menus. Use this information to your advantage! If you see a vegetable side dish with an unusually high calorie count, it’s a red flag that it may contain excessive amounts of added fats or other high-calorie ingredients.
- Salad Savvy: Don’t be fooled by salads! While they may seem like a healthy choice, salads can quickly become packed with calories due to high-fat dressings, cheese, croutons, bacon, and other toppings. Choose your salad ingredients carefully and opt for a light dressing on the side.
Be Aware of “Healthy” Claims: Don’t Be Deceived
In today’s health-conscious society, restaurants often use terms like “healthy,” “light,” “keto,” or “natural” to attract customers. However, these labels can be misleading.
- Read the Description Carefully: Don’t rely solely on the label. Read the menu description carefully to understand the ingredients and preparation methods.
- Beware of Trendy Diets: Be cautious of menu items that are marketed as being part of a specific diet, such as “keto” or “paleo.” These dishes may not always align with your individual health goals. For example, some “keto” foods we often see on menus may be loaded with high-fat ingredients like bacon, steak, and cheese, which may not be the healthiest choice for everyone.
- Stick to the Basics: When in doubt, stick to simple preparations of lean proteins and vegetables. This combination is almost always a safe bet when it comes to making a nutritious choice.
Most of All, Enjoy Your Meal: The Importance of Mindful Eating
Finally, and perhaps most importantly, remember that dining out is meant to be an enjoyable experience!
- Savor the Moment: Take the time to savor your food, enjoy the company of your dining companions, and relax.
- Practice Mindful Eating: Pay attention to your body’s hunger and fullness cues. Eat slowly and deliberately, and stop when you’re satisfied, not stuffed.
- Make Conscious Choices: By making informed decisions and being mindful of what you’re eating, you can enjoy your meal without sacrificing your health goals.
- Balance and Moderation: Remember that occasional indulgences are a part of life. The key is to maintain a balanced approach to your overall diet and make healthy choices most of the time.
By following these tips, you can confidently navigate restaurant menus, make informed choices, and enjoy dining out while staying on track with your nutrition and health goals.
Need some more help? Schedule your free nutrition intro below!