Eating healthy at restaurants
Eating nutritiously shouldn’t just happen at home. No matter where you decide to eat there are some rules you can follow to keep your experience healthy.
- Plan: Go to restaurants where you know you can order healthy, low-fat options.
- Drink: Drink water, fat-free or low-fat milk, unsweetened tea or other beverages without added sugar.
- Divide: To eat smaller portions ask for half of your meal to be boxed before being brought to the table, share an entrée with a friend or order an appetizer for your entrée.
- Request: Ask for all sauces and dressings to be on the side of your meal.
- Eliminate: Ask for foods to be made without the use of butter or oils when possible.
- Share: If you are going to eat dessert, share with a friend.
- Avoid: Avoid going to buffet and all-you-can-eat style restaurants.
Ordering from the menu
Restaurants are in the business of selling food and they will use a variety of colorful methods to tempt and tantalize you to purchase their cuisine. Understanding the wording on a menu can help you decide what and how to order. Follow the guidelines below to become an expert at navigating and understanding menu language.
| Avoid | Choose |
|---|---|
| Crispy, deep, pan, breaded or battered/dipped fried | Grilled, broiled, baked or steamed |
| Fattier proteins like hamburgers, steaks and pork spareribs | Leaner proteins like chicken and fish |
| Processed, refined flours and sugars | Whole grains and unrefined sugars |
| Creamy sauces | Wine or thinned, stock-based sauces |
| Butter | Low-fat sour cream |
Other useful tips to eating out
There are other useful tips for eating at restaurants that will help you avoid overeating or eating unhealthy foods.
- Before your meal, eat a piece of fruit or drink a glass of water with lemon to curb your hunger and help you eat less.
- To help you eat slower, cut each bite before you eat it, one at a time and not all pieces at the same time.
- Put your utensils down while chewing each bite.
Updated: December 8, 2011