Maintaining a healthy eating pattern while eating out can be challenging, but with some mindful choices, it is possible to make healthier selections. When considering eating out the key is planning. Remember, eating out should be an enjoyable experience, and occasional indulgences are part of a balanced lifestyle. Focus on making healthier choices as much as possible but also enjoy the occasion.
Here are some tips on making mindful choices when eating out:
- Review the Menu in Advance: Look up the restaurant's menu online before your visit. This allows you to make informed decisions and choose healthier options ahead of time.
- Mind Portion Sizes: Restaurant portions are often larger than necessary. Consider sharing a meal with a friend or asking for a half portion. You can also pack half of your meal to take home for later.
- Choose Wisely: Opt for dishes that include plenty of vegetables, lean proteins (like grilled chicken or fish), whole grains, and healthy fats (such as olive oil or avocado). Select items that are baked, grilled, steamed, or broiled instead of fried.
- Be Cautious with Sauces and Dressings: Many sauces and dressings can be high in calories and added sugars. Request dressings and sauces on the side and use them sparingly. For salads, consider using olive oil and vinegar instead.
- Watch Out for Sugary Drinks: Avoid sugary beverages and be mindful of dishes high in added sugars. Restaurant meals can also be high in sodium, so look for lower-sodium options or ask for less salt in your meal preparation.
- Stay Hydrated: Instead of sugary drinks, opt for water, unsweetened tea, or sparkling water with a splash of lemon or lime.
- Skip Pre-Meal Snacks: Decline chips, salsa, or bread that may come to your table before you order to avoid unnecessary calories.
- Dessert Decisions: Consider sharing a dessert or choosing a healthier option like fresh fruit or a small portion of sorbet.
- Substitute Sides: Ask if you can replace high-calorie sides like fries with healthier alternatives such as a side salad or steamed vegetables.
- Savor Your Meal: Slow down and enjoy each bite. Pay attention to your hunger and fullness cues to help prevent overeating.
Remember, dining out should be an enjoyable experience, and occasional indulgences are part of a balanced lifestyle. Focus on making healthier choices as much as possible while still enjoying the occasion!