Mastering Healthy Dining Out: 9 Nutritionist-Approved Tips

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When dining out, whether for a special occasion or a quick meal during a busy day, making healthy choices can be challenging. Let’s explore some expert-approved strategies to help you stay on track with your health goals while enjoying a meal outside of your home.

Plan ahead

It’s wise to have a few restaurant options in mind where you know you can find nutritious and delicious meals. If you can’t choose the restaurant, check the menu online beforehand to make a smart choice. Planning your order in advance can help you resist unhealthy temptations.

Ask yourself, “What can I replace?”

Opt for healthier alternatives by asking for grilled instead of fried items, replacing mayo with avocado or mustard, and swapping fries for a side of veggies or salad. Making small substitutions can significantly impact the nutritional value of your meal.

Try an appetizer over an entree

Consider ordering seafood or vegetable-based appetizers instead of a traditional entree. Appetizers often offer portion sizes that are more appropriate, allowing you to enjoy a variety of flavors without overeating.

Skip the bread basket

If you need a pre-meal snack, opt for vegetables instead of bread. If you can’t resist the bread, have just a small portion and drink a glass of water beforehand to help control your intake.

Eat your veggies first

Start your meal with a large salad or vegetable dish to help control your overall calorie intake. Choose light dressings and avoid high-calorie toppings to keep your salad healthy and satisfying.

Order fish or a vegetarian entree instead of meat

Fish and vegetarian dishes are usually healthier options than meat-based entrees. Be cautious of menu items with descriptions like creamy, breaded, or fried, as they often indicate hidden fats and added calories.

Go halfsies

If restaurant portions are oversized, consider sharing an entree with a friend or asking to box up half of your meal before it reaches the table. This can help you avoid overeating and save leftovers for another meal.

Choose your cocktails wisely

Opt for drinks with fewer added sugars, such as wine, light beer, or spirits mixed with club soda. Stay hydrated by drinking water throughout your meal to help control your appetite and enjoy your food mindfully.

Eat mindfully

Slow down your eating pace, engage in conversation, and savor each bite to prevent overeating. Mindful eating can help you appreciate your meal and listen to your body’s hunger cues.

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