Going out to eat is a fantastic way to socialize, celebrate, or simply take a break from cooking. But let’s be honest, restaurant menus can sometimes feel like a challenge if you’re trying to maintain a balanced approach to eating. Creamy sauces, deep-fried delights, and super-sized portions abound. The good news? Enjoying a meal out doesn’t have to mean abandoning your healthy habits. With a little planning and some smart strategies, you can navigate almost any menu and leave feeling satisfied, not stuffed and regretful.
Planning Makes Perfect (or Pretty Close)
Your healthy dining experience often starts before you even step foot in the restaurant. A few minutes of preparation can set you up for success.
Scout the Menu Online: Most restaurants have their menus available on their website or through delivery apps. Take a quick look beforehand. This allows you to browse options without feeling rushed or pressured by a server or dining companions. You can identify potential healthy choices in advance and maybe even decide what you’ll order. Look for keywords like grilled, baked, steamed, broiled, roasted, fresh, or garden.
Choose the Right Place: If you have a say in where you’re eating, suggest places known for offering fresher ingredients or healthier preparation methods. Restaurants specializing in seafood, farm-to-table concepts, or certain types of ethnic cuisine (like Japanese or Mediterranean, which often feature grilled proteins and vegetables) can be great choices. That doesn’t mean you can’t eat healthily at a steakhouse or Italian restaurant, but some venues make it inherently easier.
Don’t Arrive Starving: Heading to dinner absolutely famished can lead to over-ordering and making less mindful choices. Have a small, healthy snack like a piece of fruit, a small handful of nuts, or some yogurt an hour or two before you go out. This takes the edge off your hunger and helps you think more clearly when faced with tempting menu descriptions.
Navigating the Menu Maze
Okay, you’re seated, menu in hand. Now what? It’s time to make some savvy selections.
Appetizers and Starters
Often, appetizers are fried or loaded with cheese and creamy dips. Be selective here.
- Opt for: Broth-based soups (like minestrone or vegetable soup), fresh salads with vinaigrette on the side, grilled shrimp or scallops, steamed mussels (watch the sauce), or a simple vegetable platter (go easy on the dip).
- Limit or Avoid: Fried items (calamari, onion rings, mozzarella sticks), creamy soups, anything described as “crispy” (usually code for fried), nachos, or heavy dips served with refined carbs like white bread or chips. Consider skipping the appetizer altogether or sharing a lighter option with the table.
The Main Event
This is where portion sizes and preparation methods really matter.
Focus on Preparation: Look for dishes that are grilled, baked, broiled, steamed, poached, or roasted. These methods typically use less added fat than frying or sautéing in heavy sauces. Don’t hesitate to ask your server how a dish is prepared if the menu isn’t clear.
Lean Proteins: Choose lean protein sources like fish (baked or grilled), skinless poultry, shellfish, beans, lentils, or tofu. While steak can be part of a healthy pattern, opt for leaner cuts like sirloin or tenderloin and be mindful of portion size.
Vegetable Power: Make vegetables a star of your plate. Look for entrees that come with a generous serving of vegetables, or order an extra side of steamed, roasted, or grilled veggies. Fill up on these nutrient-dense, lower-calorie options.
Sauce Savvy: Sauces and dressings can add significant calories, fat, sodium, and sugar. Ask for sauces, gravies, and dressings “on the side.” This way, you control how much you add – often, a small drizzle is enough for flavor. Choose tomato-based sauces (like marinara) over cream-based ones (like Alfredo) and vinaigrettes over creamy dressings.
Be Mindful of Hidden Calories and Sodium! Restaurant meals, even seemingly healthy ones, can be surprisingly high in sodium and hidden fats used during cooking or in sauces. Don’t be afraid to request modifications, like asking for food to be prepared with less oil or salt. Asking for sauces and dressings on the side gives you control over these often-overlooked additions.
Side Dish Strategies
Sides can make or break the nutritional balance of your meal.
Smarter Swaps: Instead of French fries, creamy mashed potatoes, or refined pasta, choose healthier sides. Good options include:
- Steamed or roasted vegetables
- A side salad (dressing on the side)
- Baked potato (go easy on toppings like butter, sour cream, and bacon bits)
- Brown rice or quinoa (if available)
- Fruit salad
Sometimes, you can substitute a standard side for a healthier one at no extra charge, or for a small fee. It’s always worth asking!
Portion Patrol and Drink Choices
Managing Portions
Restaurant portions are often much larger than standard serving sizes. Here’s how to handle them:
- Share an Entree: Especially if you had an appetizer, consider splitting a main course with a dining companion.
- Order Appetizer as Main: Sometimes, a substantial appetizer plus a side salad can make a perfectly satisfying meal.
- Ask for Half Portion: Some restaurants offer half portions of main dishes, particularly pasta.
- Box it Up Early: Decide beforehand that you’ll only eat half (or a reasonable portion) of your meal. As soon as the food arrives, ask your server to box up the rest to take home. Out of sight, out of mind (mostly!).
- Listen to Your Body: Eat slowly and pay attention to your hunger and fullness cues. Stop eating when you feel comfortably satisfied, not overly full.
Beverage Bets
What you drink can add a surprising number of calories and sugar.
Best Choices: Water (still or sparkling, maybe with lemon or lime), unsweetened iced tea, or black coffee/tea are generally the best options.
Use Caution With: Sugary sodas, sweetened iced teas, juices, fancy coffee drinks with syrups and whipped cream, and alcoholic beverages. If you choose to have alcohol, stick to simpler options like wine, light beer, or spirits mixed with club soda, and limit your intake.
Putting It All Together
Eating healthy while dining out isn’t about deprivation; it’s about making conscious choices. You don’t have to order the plainest thing on the menu every time. Focus on balance – if you know you want dessert, maybe opt for a lighter main course or skip the appetizer. If you indulge in a richer entree, pair it with steamed vegetables instead of fries.
Be Assertive (Politely): Don’t feel awkward about making special requests. Asking for dressing on the side, requesting grilled instead of fried, or inquiring about ingredients is perfectly acceptable. Most restaurants are happy to accommodate reasonable requests to ensure you enjoy your meal.
Enjoy the experience! Dining out is about more than just food – it’s about the company, the ambiance, and the break from routine. By incorporating these simple strategies, you can savor your restaurant meals while staying aligned with your healthy eating goals. It’s all about finding that delicious balance.
