Quick Strategies to Eat Healthy at a Restaurant

Restaurants are notorious for serving food loaded with fat and calories. With portion sizes getting bigger and bigger, it’s tough to eat out on a diet. Nevertheless, there are some strategies you can employ to help you make healthy choices when dining out. Follow these tips to eat out without derailing your diet.

1. Share an entree. If you really want an entrée but are concerned about the calorie count, consider splitting it with someone else. This not only limits your calorie intake, but also helps you prevent overeating. Instead of ordering an entrée, you can order a couple appetizers, which are made for sharing and are more portion controlled.

2. Talk to your server. Chances are you aren’t the first person to ask your server about the menu. They should be well-informed about the menu, so don’t be scared to ask questions about how something is prepared or if something is big enough to split. They’re getting paid to make sure you’re happy with your meal.

3. Get dressings and sauces on the side. Sauces and dressings can make an otherwise healthy dish unhealthy by adding extra calories and fat. Instead of letting the restaurant douse your salad in dressing, ask for it on the side so you can apply it accordingly. The same holds true for sauces like barbecue and honey mustard.

4. Drink water. Sodas, juices and alcoholic beverages are empty calories. Some drinks contain hundreds of calories that could widen your waistline. There is one drink, however, that won’t contribute any extra calories to your diet: water. If you need a little bit of flavor, ask for some lemon or lime. You can also try diet sodas and low-calorie alcoholic mixers like club soda if you find water just too bland. 

5. Look for a healthy section in the menu. Most chain restaurants now offer healthy entrees. These entrees tend to be lower in calories and fat than other fare on the menu. Flip through the menu and find the special section. If there isn’t one, read the menu description and be on the lookout for items with fried, sautéed or smothered in their description.

6. Don’t eat everything. Just because it’s on your plate doesn’t mean you have to eat it – nobody is forcing you. Eat until you’re about 75% full. Your body takes some time to signal that it’s full so eating ¾ of your meal gives your body an opportunity to determine if you’re stuffed. If you’re not full, keep eating. Otherwise, take the rest to go.

Geoffrey Anderson Jr. is editor of MenScience Magazine, a men’s skincare and nutrition blog for MenScience. He has written stories about entertainment, nutrition and skin care for a variety of media over the past 7 years. He is based in Miami, Florida.

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