5 Secrets to Healthy Eating at Restaurants

We all enjoy eating out occasionally. Life is all about balance! Whether it's a social gathering, a special occasion, or a break from cooking. It should be a fun, stress-free experience that doesn't compromise your health! It can be challenging to choose better-for-you options when at your favorite restaurant. Here are some simple and effective ways to help you successfully order the next time you dine out.

Look ahead at the menu

• Many restaurants post menus online and include nutrition information. Some websites include nutrition calculators where you can personalize the menu items to see nutrition information for the dish you order.
• Having a plan in place feels good and is less stressful.
• If you're not feeling super hungry, try splitting your meal with some of the people you are out to eat with. This can help with overall balance and portion control.

Ordering your meal

• Try to be the first to order. If you are out with a group, you can sometimes be swayed to change your order based on others if you are ordering last.
• Ask your server to bring out a to-go box with your meal. You can place half of your entrée in the box to take home.
• Try to prioritize meals high in protein with lots of vegetables. Eat these foods first so you feel more satisfied.

Ask questions

• Most restaurants accommodate adjustments to their menus.
• Ask for grilled chicken breast instead of fried.
• Try asking for the condiments to be served on the side so you have more control.
• Ask questions about how the meal is prepared and what ingredients it contains.

Understand the menu terms

• Au gratin, scalloped, buttered, creamed, and stuffed all indicate foods prepared with cream and butter, usually higher in calories and fat.
• Au jus, pickled, smoked, and cured can indicate foods with high sodium content.
• Steamed, roasted, broiled, grilled, and poached are dry-heat cooking methods, which are typically lower in fat. Look for these menu terms when trying to select a preparation method.

Eat your meal mindfully

• Take the time to savor the aromas and flavors of your meal — eat it slowly and enjoy every bite.
• When dining with others, you may become distracted and eat too quickly. Participate in the conversation and remember to pause and enjoy your food.
• Try setting your fork down between bites, eating with the smaller set of silverware, or even eating with your non-dominant hand.

If you would like other ideas for eating healthy when eating out, talk to a dietitian.