Eating out is a fun, social experience that brings people together and creates memories. So can you still eat out and be healthy? Absolutely! It’s all about setting yourself up for success. These 10 healthy tips for eating out will help you navigate any situation while out of your kitchen so you can enjoy your meal and the people around you!
1. Plan Ahead
This is key. That’s why I placed it at the top of the list! Most restaurants share their menus online, so take a look at the menu ahead of time and scope out a few healthy options.
Previewing the menu online or even calling ahead, is a great way to plan and familiarize yourself with the restaurant offerings. When you arrive at the restaurant you can come with a plan to stick to, which makes your healthy eating habits easy to stick to!
Social pressure is a real thing, especially in food-related situations. It’s easy to let others influence our healthy decisions, so remember to stick to your initial plan. Don’t be tempted to change your mind at the last minute just because you heard your friend order something else.
Now, let’s say it’s a spontaneous get-together, then all of the following tips still can apply to you.
2. Have a Snack
Before you head out the door, make sure to have a healthy snack that will curb your hunger so you’re not ravenous and order everything in site. You don’t need to ruin your appetite, but have a little something in your stomach. It’s kind of like the saying that you should never go grocery shopping on an empty stomach – it’s the same concept with going to a restaurant SUPER hungry. You end up overeating because you’re so hungry and you are more likely to make unhealthy decisions.
Aim to have a snack that’s high in fiber, healthy, fats, and protein. Try veggies and hummus, a handful of nuts, or a protein smoothie with some avocado.
3. Eat Your Veggies
The best thing you can do when ordering a dish at a restaurant is to make vegetables the center of your meal. Whether it be a large salad with added fats and protein or a plate of steamed or roasted vegetables, try to bulk up your meal with lots of fibrous vegetables. This will help keep you full, maintain a stable blood sugar, and prevent you from over-eating or filling up on bread and butter.
You can always ask for an extra side of vegetables with your main dish or a double salad instead of a side salad to turn it into your main meal. I always make sure I’m filling up on the most nutrient-dense foods that are delicious, yet satisfying.
4. Share Your Meal
Sharing is caring and this is especially true when it comes to portion control! Do you ever pay attention to the large portion sizes at most restaurants? They’re way more than the average person needs to eat in one sitting. If you’re unsure of the portion sizes, ask your waiter. Most of the time, they can divide up the meal into two plates to make sharing even easier.
5. Ask for a Box
If you don’t have someone to share your meal with, ask for a box when your meal is brought to you! Simple divide half of your meal in the to-go box, that way you won’t be tempted to over-eat. Especially if you have a hard time stopping eating when you’re 80% full, this is a great trick!
Also, a bonus is you’ll be able to enjoy leftovers the next day, share them with a friend, or bring them to work for a quick lunch.
6. Order a Salad or Soup First
I talk about proper food combining in my 14-Day Plant-Based Guide, but one of the main principles is to start each meal with a salad or soup. This simple practice does wonders for your digestion. Not to mention, it helps you fill up on more fiber-rich foods before your main meal.
Order your salads with the dressing on the side and opt for dressings that are olive oil or vinegar based. Stay clear from the cream-based dressing which racks up the unhealthy fat and calories.
7. Ask for Dressing on the Side
Did you know a typical serving of dressing is about two tablespoons? Most restaurants will double that amount to coat the vegetables in a salad and boost the flavor.
Some salads are topped with croutons, cheese, dried fruit, seeds, nuts, etc. that can add up to be more calorically dense that you would like. If that’s the case, you can always ask for the toppings on the side, that way you have the freedom to pick and choose what you want.
8. Order Water Instead of Alcohol
Enjoying a glass of wine with dinner is totally acceptable! However, if you’re looking for something more hydrating just stick to water. Avoid any drinks that are mixed with simple syrups and avoid soda which is pure sugar and not beneficial to your health whatsoever.
9. Follow the 3 Bite Dessert Rule
If dessert is something you really want, then, by all means, enjoy it. But if eating dessert will result in you not feeling well or emotional feelings come up about guilt or the urge to make up for it tomorrow, then skip dessert.
One simple rule that I have grown to love the “3 bite dessert rule”. Enjoy 3 bites of your dessert, savoring every minute of it, then share the rest! This allows you to still indulge without feeling stuffed.
10. Relax!
I know it’s easier said than done, but at the end of the day, you just need to relax! Focus on the company, the delicious food, the conversations, and the socializing. Eating out should be a treat, so don’t stress the little stuff.
If you’re consistently eating a healthy diet and engaging in healthy lifestyle practices, enjoying a meal at a restaurant may actually be good for your mental and emotional health!
Food is so much more than just nourishing our body and giving us energy; it’s also about pleasure, enjoying moments with loved ones, and socializing. Keep that in mind and you’ll be golden.
If you enjoyed these tips, leave a comment below! I would love to hear if you have any other tips as well 🙂
