How to Choose Healthy Choices When Dining Out

Although eating out is not the most beneficial choice for a person’s diet, there are healthier options to consider when choosing something off of the menu. 

Preparation

Be Organized. If you know you are going to a restaurant ahead of time, choose one meal to be the lighter meal. For example, eat a lighter lunch if you are going to have a big dinner, or vice versa. 

Where to Eat? 

Weigh out your options. Check online for nutrition labels for foods that interest you and pick a place with nutrient-dense alternatives. 

Ordering Your Meal

Think Cautiously. Try to choose from each of the food groups, such as lean meats, whole grains and dairy, along with colorful fruits and vegetables. When choosing a salad, pick one with protein, fats, and some fiber while getting the dressing on the side for better portion control. If you order a sandwich, ask for lettuce, onions, tomato, avocado, etc. and only use condiments if necessary. For a side dish, choose fruit, a side salad, or a baked potato topped with vegetables like broccoli, salsa, or chili. 

Healthy Alternatives. Replace fatty sides such as fries or mashed potatoes with a side salad or mixed fruit. To meet certain nutritional needs, ask questions and make specific requests. 

Portion Sizes. Most portion sizes served at restaurants are much bigger than a person should eat in one sitting. Eat a smaller amount and take the rest home. If you have already eaten a big lunch, order an appetizer or soup and salad.

Eating

Pace Yourself. Eating slow results in eating less while not feeling stuffed. It takes nearly twenty minutes for you to realize that you are full, so taking your time will help reduce overeating. 

Eating with Children

Pick a kid friendly restaurant. This will ensure that there are kid’s meals with smaller portions and healthy alternatives for small children. Introduce them to new foods by letting them have some of your food and pick a side for them such as apples, carrots, or grapes instead of letting them eat an entire side of fries. To help increase their calcium intake, order milk as a drink, add cheese on their sandwich and a side of yogurt for a dessert. 

By considering each of these steps, you can avoid eating extra calories while still enjoying your night out at a restaurant without feeling guilty. 

Find this information and more at: https://www.eatright.org/health/weight-loss/eating-out/7-tips-for-healthy-dining-out