Written by Melinda CharletDear Dietitian,
I am trying to eat healthy most of the time, but I still like to eat out? I like to go out to eat with my family and friends and let someone else do the cooking once in a while. Do you have any tips so that eating out won’t throw me off my game plan of trying to be healthy?
Sincerely,
Dining-out Debbie
Dear Debbie,
Eating out can be a fun and enjoyable experience, but sometimes we don’t make the healthiest choices when we eat out. Restaurant foods also tend to be higher in calories than what we might eat at home. If you only eat out once a year, that might not make that much difference in the grand scheme of things, but if you eat out frequently those extra calories can add up fast. It is possible to eat fairly healthy while enjoying the experience of dining out by following these simple tips.
Choose a restaurant that has healthy options
Plan ahead and select a restaurant that is more likely to have healthy options to choose from. Most restaurants have their menus online so that you can look at them ahead of time. The National Restaurant Association also has a website that allows you to look up restaurants that have healthy options by zip code and get a preview of their healthy choices. You can check it out at Healthy Dining Finder. Many restaurants are starting to provide more healthy options due to customer demand.
Look for red flags
As you look over the menu, watch out for red flags that indicate that a food might be high in calories and unhealthy fats. Words such as crispy, fried, breaded, and smothered probably mean it isn’t the healthiest choice. Instead opt for foods that are steamed, grilled or broiled. These cooking methods tend to be healthier. A lot of restaurants are also starting to offer vegetarian or vegan options. If the menu isn’t very detailed, don’t be afraid to ask your waiter about how the food is prepared or what ingredients it contains.
Order First
Sometimes we intend to eat healthy, but after everyone else orders, we lose our resolve. You may have decided to get grilled salmon and a salad, but when the other people at your table order fried chicken or a burger and fries, you may feel like changing your mind. If you order first, you might just inspire the rest of the table to make healthier choices. Offer to be the first one to place your order.
Start with a salad
Beginning your meal with a salad can help you feel full and help you eat fewer calories overall than if you skipped the salad. Make sure your salad contains more vegetables than fat-filled toppings such as cheese and meat. Dressings can add more calories and fat than you realize, so ask for them on the side. Instead of drowning your lettuce with dressing, dip your fork in the dressing before each bite. Starting your meal with a salad is an easy way to increase your vegetable intake for the day.
Ask for substitutions
Don’t be afraid to ask for substitutions. If the menu says that an entree comes with fries, ask the waiter if you can have steamed vegetables or a salad instead. If an entrée contains pasta, rice or bread, ask if there are whole grain alternatives. Most restaurants are happy to make substitutions. They may charge you a little extra, but it is usually worth it.
Box it up
Restaurant servings are usually bigger than what we would normally eat at home. But when the food is in front of us, we are more apt to eat it even if we are full. Order a half-size entrée if possible, or ask the waiter to bring a to-go box with your food, so you can package half of it up before you start eating. Sometimes they will even package it up for you.
Rethink your drink
Calories from drinks often get overlooked, but can be significant. A glass of wine is only about 150 calories, but some mixed drinks can be double or triple that. Water is always a good option and you can ask for a slice of lemon if you want some flavor. Water helps fill you up, so drinking a glass of water in between each drink you order is a good way to cut back on calories.
Share your Dessert
If you want to have dessert, get one that is fruit-based or share it with someone else at your table. Usually by the time you’ve finished your dinner, there isn’t that much room for dessert anyway. But if you decide to indulge, ask for two forks and share.
By following these easy recommendations, your dining experience can still be enjoyed without feeling like it’s a setback to your healthy way of life.
Bon appétit,
Melinda the Dietitian
Feel free to submit your nutrition related questions and I will address them in future editions of Ask the Dietitian.
Melinda Charlet is a registered and licensed dietitian who lives in St. George. She has a bachelor’s degree in medical dietetics, and works throughout southern Utah and Nevada helping patients and clients achieve proper nutrition for their individual needs. She also runs her own weight-loss clinic and likes to create healthier versions of recipes in her free time. Send her your questions at [email protected].
