When it comes to restaurants, the key to winning over customers is tempting their taste buds. Many establishments serve tasty food and drinks that are high in calories but low in nutritional value, which can be a challenge for those wanting to eat healthily. A study from the University of Toronto in 2013 found that a typical restaurant meal can have around 1,128 calories, not counting drinks. So, how can you make healthy choices when dining out? Here are some tips to help you eat better at restaurants:
**How to Eat Healthy at a Restaurant**
**1. Choose the Right Restaurant:** Picking the right place can make a big difference. Check online menus to see if they offer healthy options before you settle on a spot. Watch out for high-fat and calorie-heavy dishes. Be cautious—even salads can sometimes be loaded with sugar.
**2. Look for Low-Calorie Menus:** Many modern restaurants offer healthy, low-calorie meals. Choose ones that cater to health-conscious diners with lighter, nutritious options.
**3. Avoid Sitting Near the Kitchen:** Being able to see tempting, calorie-rich dishes can lead to overeating, especially if you’re already hungry.
**4. Take Your Time:** Fast-paced restaurants with loud music can make you eat quickly and more than you need. Choose places with a relaxed vibe to enjoy your meal at a slower pace.
**5. Pay Attention to the Atmosphere:** The feel of a restaurant can impact how much you order. A more laid-back and subtle setting can help you feel satisfied with a lighter meal.
**6. Consider Your Surroundings:** Eating in a mirrored room can make you more aware of what and how much you’re eating, helping you reduce high-calorie intake.
**7. Start with a Healthy Salad:** Begin your meal with a veggie-rich salad to fill up on fiber, making you less likely to overeat later. Opt for simple dressings like oil and vinegar.
**8. Be Wary of Fancy Menu Descriptions:** Phrases like “smothered,” “buttery,” and “creamy” usually mean high in calories. Stick with simpler, healthier options.
**9. Choose Broth-Based Soups:** Soups made with broth and lean meats or veggies are great for filling up without adding too many calories.
**10. Don’t Assume Gluten-Free Is Low-Calorie:** Just because something is gluten-free doesn’t mean it’s healthy. These dishes can still be high in calories.
**11. Opt for Appetizers Over Entrees:** Consider ordering a couple of healthy appetizers instead of a heavy main course to keep calories in check.
**12. Ask for Help:** Don’t hesitate to ask your server for details on menu items. They can guide you toward healthier options.
**13. Load Up on Veggies:** Order extra vegetables as sides or salads to add nutrients to your meal and save your diet.
**14. Choose Lean Meat Cuts:** Opt for lean cuts like chicken breast or sirloin over fattier options like ribeye to maintain a healthier meal.
**15. Get Sauces on the Side:** Request sauces and butter on the side to control how much you use.
**16. Avoid Liquid Calories:** Sugary drinks and alcohol can add unnecessary calories. Try lighter options like wine or a vodka soda with lime.
**17. Know How the Food Is Cooked:** Choose grilled, baked, or broiled dishes instead of fried ones for a healthier meal.
**18. Satisfy Your Sweet Tooth with Fruit:** Instead of desserts, choose fruit to satisfy cravings without excess calories.
**19. Spice Things Up:** Use herbs and spices to enhance flavor without adding fats, and improve your metabolism.
**20. Pack Extras to Go:** If portions are too large, take some home to avoid overeating.
**21. Start with Low-Calorie Options:** Begin with healthier items and save the more indulgent ones for later.
**22. Opt for Skinless Meat:** Avoid meats with skin to cut out extra calories and unhealthy fats.
**23. Skip the Bread Basket:** Limit carbs from bread and chips and choose veggies instead.
**24. Eat Slowly:** Chew thoroughly and enjoy conversation to avoid rushing through your meal.
**25. Stay Hydrated:** Drink water throughout your meal to help manage hunger and reduce overeating.
**26. Have a Nutritious Meal Before Dining Out:** Eat a healthy lunch to curb your hunger and make better dinner choices.
**27. Take a Post-Meal Walk:** A light walk after eating aids digestion and prevents sluggishness.
**28. Try Mint:** Chewing mint can help maintain your breath and keep you away from dessert temptations.
**29. Give Yourself a Pep Talk:** Encourage yourself to make healthy choices and stay on track.
**30. Skip Dessert:** Avoid high-calorie desserts and opt for lighter choices like frozen yogurt if you need a sweet treat.
**31. Customize Your Order:** Ask for grilled items, extra veggies, and smaller portions to align with your dietary needs.
**32. Plan Ahead:** Familiarize yourself with the menu and cooking methods to avoid calorie-heavy choices.
**33. Order Wisely:** Choose foods rich in lean protein, vegetables, and whole grains. Opt for condiments like mustard or salsa over sugary alternatives.
**34. Control Portions:** Restaurants often serve large portions, so eat smaller amounts and take leftovers home.
**35. Be Mindful of Distractions:** Avoid eating while watching TV or talking on the phone to stay focused on your meal.
**36. Dine in Smaller Groups:** Smaller groups can help you stay aware of how much you’re eating and prevent overordering.
By making conscious choices and planning ahead, you can enjoy dining out while still keeping your health goals in check. Focus on the restaurant’s menu and order wisely to stick to a healthier lifestyle, rather than falling into unhealthy habits.