How to Eat Healthy When Dining Out

Eating out is a moment of pleasure, allowing us to take a break from the routine, relax, and share special occasions like birthdays or other celebrations. While restaurant dishes can often be higher in calories and fats compared to homemade meals, it doesn't mean that making balanced food choices is impossible.

With a few simple tips, it's possible to enjoy restaurant food without compromising your health and while maintaining the right balance.

What Does Restaurant Food Contain?

Food served at restaurants is often appreciated for its intense flavor and generous portions. However, compared to home-cooked meals, it has some characteristics to consider:

• High sodium content. The WHO recommends consuming less than 5 grams of salt per day (about a teaspoon), including the salt already present in food. Some dishes, such as certain Asian recipes, can easily exceed this amount.
• Added fats. Ingredients like butter, cream, and oil are often used generously to enhance the flavor of dishes. Unless specifically indicated as "low-fat," the dressings are likely to be abundant.
• Added sugars. It's recommended to limit added sugars to 10% of daily calories, i.e., 50 grams in a 2,000-calorie diet. Between sugary drinks and desserts, it can be easy to exceed this threshold.

Have a Plan

Planning your food choices when eating out can be a helpful way to maintain control, reduce temptations, and stick to your goals, especially if you are on a diet. Here are some practical tips for making healthy choices at the restaurant:

• Choose dishes that include a generous portion of vegetables or that can be accompanied by sides like salad.
• Opt for roasted or grilled fish or chicken instead of fried.
• Avoid dishes prepared with cheese or cream-based sauces.
• Prefer lean meats like pork or beef tenderloin, or sirloin.

Request Modifications to Dishes

Eating out doesn't mean giving up healthy eating. Read the menu carefully and don't hesitate to ask about ingredients or cooking methods. If you'd like to adapt a dish to your needs, try:

• Order a half portion: It's not always possible, but asking doesn't hurt! Alternatively, you can share a dish.
• Choose olive oil instead of butter: Ask for meat, fish, or vegetables to be prepared with olive oil instead of butter.
• Reduce the salt: Ask the chef to use herbs or low-sodium seasonings to flavor the dish.
• Opt for unsalted salads or vegetables: You can dress them to your liking, controlling the amount of salt and fats.
• Replace higher-calorie sides: Swap fries, potatoes, or rice for an extra serving of vegetables.

Other Tips for Eating Out in a Healthy Way

Even adopting just one or two of these tips can make a difference, helping you reduce calories and choose healthier options:

• Control your appetite. It may seem counterintuitive, but a healthy snack before going to the restaurant can help control hunger. Eat a piece of fruit about 30 minutes before you go out so you don’t arrive at the table too hungry.
• Avoid sugary drinks and cocktails. Sparkling water is a great option with no sugar or calories. If you want an alcoholic drink, choose a glass of wine or a light beer, which are lower in calories compared to other alcoholic beverages.
• Skip the bread basket. Start your meal with a light soup or a salad. Avoid creamy soups and dress salads and vegetables to your liking, preferring light dressings like lemon or raw olive oil.
• Eat mindfully. Eat slowly to allow your body to feel full, which doesn't happen immediately. Slow chewing aids digestion, reduces emotional eating, and prevents bloating.
• Think carefully about dessert. If the meal was substantial, consider skipping dessert. If you really want to indulge, share it!

Following these tips will allow you to enjoy dining out without compromising your dietary balance. Remember, a healthy diet is based on the overall quality of your eating habits and the choices you make most days. Allowing yourself the occasional indulgence won't undo the benefits of your healthy habits.

If you’d like to create a personalized and balanced eating plan, learn more about UPMC Salvator Mundi's nutrition services.