How to Eat Healthy when Eating Out (and still enjoy your favorite foods!)

My family has always found joy in eating out at our favorite restaurants that we do so probably twice a week, at least. I know there is concern about losing your progress, overindulging, or gaining a few extra pounds when eating out, but there are various healthy choices you can make and still enjoy restaurants. Let me preface this by explaining how important it is to your mental health not to let the fear of “getting off track” stop you from eating the foods you truly want. Have that drink with your friends or know that you can have some ice cream and cake without feeling bad about yourself. Life is so much more fun when you are not worrying every minute about what a certain food will do to you, especially when you are celebrating a fun occasion!

When ordering beverages, make sure to choose water as your main drink. If you plan to have alcohol, you will want to rehydrate with water rather than a sugary soda. Alcohol blocks antidiuretic hormone (ADH) which stimulates water retention. This is why you have to use the bathroom so often if you drink a lot! Your body is losing water that should be reabsorbed, so you want to make sure you are replenishing that by drinking water.

Look for baked, broiled, grilled, or steamed options instead of fried when it comes to meats and vegetables. Onion rings and fried chicken may sound tempting, but restaurants often use inflammatory oils when cooking which can wreak havoc on your body leading to poor heart health and an increase in free radicals. Oils like safflower, corn, soybean, and canola are high in omega 6 fatty acids which, while essential, is overconsumed by the average American. An omega 6: omega 3 ratio should be around 3:1, when it is really around 10:1. Limit your intake of omega 6s by passing on the fried foods. If you want to learn more about the best oils, check out this article.

Restaurants commonly serve portions sizes that are way larger than what MyPlate recommends. Don’t feel like you have to eat everything on your plate! Listen to your body and stop eating once you are full, even if half your plate remains. Eating until you are full is what is key, not stuffed or uncomfortable. Chew your food slowly and enjoy your company. Talking to others while eating helps you slow down and lets your hunger hormones tell you when your body is satiated. When eating alone, avoid scrolling on your phone. This is another distraction that takes away from the food on your plate. Take your time and make your meal last. Bring home any leftovers for a meal the next day!

Speaking of portion sizes, challenge yourself to order a meal with all three macronutrients – protein, carbohydrates, and fat. Just as you would fix yourself a nutrient-dense meal at home, look for these options on the menu. Choose whole wheat options for pastas, bread, or wraps. Order lean sources of plant or animal protein like chicken, salmon, or tofu and try to refrain from large servings of red meat. While beef is a fantastic source of protein and iron, restaurants may not use 95%/5% ground beef (meaning they probably use a more fattening percentage). Order tenderloin since this is the leanest part of the cow! Choose grilled vegetables as a side dish instead of fries or chips, or look for pastas and salads that are filled with veggies. Ask for condiments and dressings on the side so you can drizzle them on your meal instead of letting your food come drenched in sauce. Go for lighter dressings like extra virgin olive oil instead of creamier ones.

Dessert is pretty hard to resist, but I suggest ordering one (or three 😊) to share! This way that sweet tooth is satisfied, and you don’t feel as if you overindulged completely. If you’re looking for healthier options, choose frozen yogurt instead of ice cream or pass on the dessert and make a healthier option at home. I have some great recipes coming soon 😉

Going out to eat should be fun and not stressful at all! If you do eat your entire meal and dessert and a drink, know that this is not something you do on a daily basis. This is completely OKAY. While this shouldn’t be a habit when it comes to eating out, restricting yourself will only lead to overeating more often. Keep these tips in mind when eating out and above all enjoy the experience!

*During this time in the world, I know going to restaurants is not always comfortable or possible for everyone. If you choose to eat out, along with following my tips above, do your best to keep yourself and those you love safe by socially distancing and wearing a mask. Be smart and cognizant of those around you. Try to stay at your table or opt for outside dining!*