Healthify your Meal when Eating Out

As the world continues to open up after the COVID-19 pandemic, I am finding myself heading to my favorite local restaurants to enjoy a meal with family and friends.  I compiled a few tips on how to healthify your meal when eating out, which I hope you find helpful!  

Scroll through that Menu 

Before I head to my favorite local restaurant, I tend to check out the restaurant’s website or social media page to review the menu and/or specials of the day.  You can browse through the menu and drool over the delicious food without any pressure, to assure you are making the right choice when ordering.  Some menus may even have icons to indicate they are healthier options to make it easier for you to make a healthy choice.  

 Rethink your drink 

So when I go to a restaurant my first question I ask is “What beer am I going to order?”  I do love a nice craft beer, but to be mindful of empty calories, or calories that do not provide us with any nutrients, I might select an option that contains little to no calories like water, low fat or fat free milk, unsweetened tea or coffee. Remember, just like beer, other alcoholic beverages and soda are forms of empty calories too, so be mindful when selecting these beverages too!

Bread Basket 

If you can, I say just skip it or only eat one slice.  By filling up on bread you are taking away room for your delicious entree.  

Let’s ketchup

Let’s ketchup about sauces and dressings, since they sure make our food extra yummy. Some of my favorite sauces and dressings that come to mind include honey mustard, BBQ sauce and French salad dressing. My tip when it comes to sauces and dressings is to ask for them on the side, so you can control how much you actually put on your food.  Sauces and dressings can add calories, but also can increase your salt intake too.  They also can easily take away from the natural flavor of your food as well.  

The Main Course 

There are so many adjectives to describe our food, which draws us in to picking that item.  Some menu items that stick out to me that we should try to minimize our intake of include: crunchy, crispy, battered, breaded, creamy, cheesy, and alfredo.  They are a trigger to me that they are likely high in calories and saturated fat based on the way they are cooked or the ingredients used to make the dish.  Some positive descriptive words that stick out to me to be better choices are grilled, baked, roasted, sautéed, steamed, fresh, al fresco or marinara. 

“And that comes with fries. Is that okay?”

How many times have we heard this after ordering our entree?  Before jumping to agree, ask what some substitutions might be.  Maybe try substituting with a side salad, steamed vegetables or fruit and then picking a few fries from your partner’s plate to have a taste.  That is what I do! It’s my way of having a taste without eating a whole serving.   

Treat yo self

Yes, we all love a little dessert to end our meal (I’m a sucker for anything chocolate!), but you don’t have to eat the whole piece of cake or cookie on your own.  Try sharing with your friends/family.  I try to split my dessert with my husband when we are out. 

“Would you like a to-go box for that?” 

Oh yes, another common question we come across when eating out.  The answer should be yes!  Try eating only half of your meal and putting the other half away to take home and eat at a later time.  I typically love doing this, because then I get to enjoy the meal again at work for lunch the next day.  You can even ask for the to-go box or container before you start eating your meal so you are not tempted to eat your large meal in one sitting.  

Now that you’re done reading all these helpful hints, get out there and enjoy your meal with friends and family at your local favorite restaurant!  

This blog was written by Amanda J, Stahl, RD, LDN, co-founder of Simple Start Nutrition.  For more blog posts and nutrition information follow @simplestartnutrition on Instagram and Facebook.  Also feel free to contact us, by visiting our website (simplestartnutrition.com) to schedule an appointment to discuss your nutrition related needs.  We are here to help. 

Resources

https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/takeout-tips

https://www.eatright.org/food/nutrition/eating-as-a-family/tips-for-ordering-takeout-or-delivery