Eating out is such a fun and enjoyable experience, but it does have a downside—you usually consume foods much higher in calories, fat and sodium than you typically prepare at home. With the menu, ingredients and cooking methods left up to the chef, the chef’s in control, not you.
But with the right knowledge and planning, you can eat out and still make healthy choices. Registered dietitian Jenny Craft offers these tips for those times when you’re not in charge of the kitchen (yippee!).
Plan Ahead
You want to choose a restaurant that has healthier options, most notably one with a variety of fruits and vegetables on the menu. Lots of restaurants now have their nutrition information available online, so check out the menu before arriving and make a dining plan. That way, you’re more likely to make decisions aligned with your nutrition goals. Also, if you decide you’re going to want to splurge a little, you can prepare by cutting calories here and there throughout the day.
Watch out for Red Flags
Avoid foods described as breaded, fried, crispy, battered, crusted and au gratin. These are probably not the healthiest choices. Foods served with gravy or creamy sauces or smothered in cheese are also going to be much higher in calories. Instead, try to stick to items that are steamed, broiled, baked, roasted or grilled.
Order First
When eating out with a group of friends or family members, it’s easy to be influenced by what other people order. Stick to your plan and order first so you won’t think about changing your mind. Who knows, maybe the others will follow suit and order healthy like you!
Just Ask
You may not like to ask a lot of questions or make special requests when ordering, but be aware that most restaurants will happily honor your requests. Instead of fries, ask if there are any other sides, such as a baked sweet potato, steamed veggies, a side salad or a fruit cup. Ask about preparations and if sauces or gravies can be served on the side. Maybe the restaurant has salsa you could use to top your baked potato or salad. Or maybe it has brown rice instead of white for some extra fiber. Be in control and just ask.
Rethink Your Drink
Sugar-sweetened beverages can be caloric tsunamis. With a few refills you can easily drink more calories than you eat during your meal. Stick to beverages such as water or unsweet tea and flavor them with lemon. Alcoholic beverages can also run up the calories big time. A glass of wine has about 150 calories but sugary mixed drinks can sometimes pack in over 500. There are better ways to treat yourself so chose your beverages wisely.
Go ahead—eat out, enjoy the company, be adventurous, try new foods and expand your horizons. Using these tips, you can keep sight of your dietary goals at the same time.
A registered dietitian can help you achieve your personal nutrition goals. To schedule a consultation, call the LifeFit Wellness Center at 843-522-5635.