9 Tips for Healthy Restaurant Eating

Some people do well with good eating at home, but blow it when they eat out. If you are nodding your head as you read this, here are some things you can do to enhance healthy restaurant eating.

1. Look at the menu in advance and plan what you can eat that is the most similar to what you eat at home. Emphasize veggies, salads and lean protein. Avoid fried foods, creamed sauces, heavy cheese dishes, and high carb meals.
2. If you get a salad, order oil and vinegar (or lemon slices) on the side.
3. If you only need to eat part of the meal to be full and satisfied, ask for a take-home box at the beginning of the meal. Set aside the portion of the meal that you really don’t need to eat.
4. Ask for substitutions when possible. For example, substitute tossed or kale salad for fries or chips.
5. Pace your eating with the slowest eater in the group. That way you will be satisfied with less food.
6. Dessert – that can be a problem. You can share a dessert with one or more people, order something light like fruit, or eat enough at the meal so you are satisfied to skip dessert. Ordering a tasty tea or coffee might also fill the need for something to end the meal. Be mindful to avoid having caffeinated drinks in the evening.
7. Sometimes you will need to be assertive on where you will be eating. If everyone wants to just go out for pizza, let them know that it really doesn’t work for you and see if you can find another alternative that all of you will be satisfied with. Or, find something on the menu besides pizza that keeps you on track.
8. If nothing on the menu suits you, see if you can put together your meal from the sides on the menu, or ask them if they can make up something like steamed vegetables and baked chicken, roasted veggies and fish, hummus and veggies, or whatever else will work for you. If you look carefully at the main dishes, you will have a better sense of what’s available. This usually works in a more upscale restaurant where customer satisfaction is important.
9. Be mindful of alcohol, which has a lot of carbs and calories. Determine in advance how much you will drink, or avoid drinking at all. Sip water with lemon or a nice hot beverage instead.

As you read this, some other healthy restaurant eating tips may pop into your mind. If they do, please write them down and refer to them before you eat out. 

If you want some individual help in fine-tuning your own healthy restaurant eating program, please sign up for my no obligation 15 minute ‘Free My Body’ chat.

Check out more weight loss tips.