When life gets hectic, eating out becomes the most convenient option for lunch or dinner. However, having a meal at a restaurant does not need to sabotage your nutritional goals. In fact, you can apply plenty of easy tricks and swaps to make your dining experience more nutritious.
- Do your research. If you know where you’ll be dining, search for an available menu online. Researching the menu in advance will ease the stress of selecting a healthy option on the spot. In addition, it will allow you time to consider any substitutions you’d like to request.
- Key words are your friend. Scan the menu for meal descriptions that include the following words:
- Light, local, fit, or fresh - low in calories or smaller in portion sizes.
- Grilled, baked, broiled, roasted, steamed, or sauteed - low in excess fat and sodium.
- Vegan, vegetarian, gluten-free, dairy-free, or low-sodium – dietary restrictions.
- American Heart Association “heart-check mark” symbolizes healthy heart options.
If possible, try to limit the consumption of dishes with the following descriptors:
- Battered, crispy, creamed, breaded, deep-fried, pan-fried, stuffed, or country-style - high in saturated fat, sodium, and calories.
- Take advantage of your to-go box. If your meal is large, box up half of it as soon as you receive your plate. Visualizing a smaller portion in front of you will encourage you to consume less. In addition, get in the habit of sharing your meals, particularly high-calorie items such as appetizers or desserts.
- Be assertive with your ordering skills. If you are curious about meal preparation or substitutions, ask! Often, you have the freedom to customize your meal to meet your specific dietary needs. When in doubt, get creative with the following adjustments:
- Ask for dressings or cheese on the side.
- Request alternative cooking oil if available (i.e., olive oil for butter).
- Omit ingredients to reduce overall calories and fat (i.e., remove the cheese or bun from a burger).
- Decline any free offerings included with the meal (i.e., chips and salsa or bread).
- Mix and match any healthy ingredients together (i.e., ask for a grilled chicken breast with a mix of seasonal veggies).
- Use the following quick swap guide to inspire your meal choices:
No matter how you improve the quality of your meals, dining out can still be an enjoyable experience. Small swaps may not appear beneficial in the moment but will contribute to long-term health and wellness.
By, Coach Kaleigh