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Tips for Selecting a Healthier Meal When Dining Out

1 min read • March 4, 2021

Going out to eat can be nerve-wracking for those who are strictly following a meal plan or for those who are working towards their health and nutrition goals. When dining out, it’s difficult to control the portion size of the food being served and the extra ingredients used while cooking that may not be listed on the menu. The good news is that going out to eat does not have to be a scary experience nor one you dread, thinking that it may ruin all your progress. Knowing how to read a menu, what words to look for, and not being afraid to ask for substitutions are some of the best ways to prevent over indulging. Here are some more of my favorite dining out tips:

Look at the menu when you aren’t so hungry and decide what you are going to order prior to arriving at the restaurant. Politely decline receiving a menu when you arrive. If you are starving when you get to the restaurant and look at the menu, you are more likely to order something unhealthy.
Eat a small snack before going out to eat. Once again, this will help minimize the chances of ordering a huge meal or multiple appetizers and an entrée.
Most restaurants provide bread and butter or oil prior to your meal, which can add at least 200 additional calories. Ask the waiter to not bring out the bread basket so you aren’t tempted to have some!
Either skip having any alcohol or limit yourself to just one alcoholic beverage.
Replace the side of pasta, rice, or potato with a side of vegetables or side salad.
Share an entrée with a friend or family member, or have the restaurant wrap half of your meal in a to-go box before they deliver it to the table.
Avoid menu options that contain the words creamy, cheesy, buttery, breaded, battered, crispy, fried, tempura, smothered, and stuffed. Look for menu items that say grilled, baked, broiled, sautéed, roasted, steamed, blackened, or light.
If your meal comes with a sauce, dressing, or gravy, ask for this to be placed on the side so you can control the amount that is put on your food and consumed.
Order an appetizer as your main course.
Always make sure your water glass is full and you sip water in between bites of food. Water helps you feel full and prevents overeating.