With our busy lives, it’s no surprise that eating out has become a regular occurrence for many of us.

Whether it’s grabbing a quick bite on our lunch break or enjoying a nice dinner with friends and family, restaurants have become a convenient and enjoyable way to satisfy our hunger. However, eating out often gets a bad rap when it comes to our health. But fear not, because in this guide, we will show you how to make smart choices when dining out, so you can still enjoy delicious food without compromising your health.

1. Research the Menu in Advance

Before heading out to a restaurant, it’s a good idea to do some research on their menu. Most restaurants nowadays have their menus available online, so take advantage of this.

Look for options that are healthy and align with your dietary preferences. Check for dishes that are low in saturated fats, added sugars, and sodium. Look for lean protein sources like grilled chicken or fish, and opt for whole grain sides like brown rice or quinoa.

2. Watch Your Portion Sizes

When dining out, portion sizes tend to be much larger than what we would normally eat at home. To avoid overeating, consider sharing an entree with a friend or ask for a half portion.

You can also ask the server to pack up half of your meal before it even arrives at the table, so you can enjoy it for leftovers the next day. Additionally, be mindful of buffet-style restaurants, as they can tempt you to overindulge. Stick to smaller plates and focus on filling them with more fruits, vegetables, and lean proteins.

3. Opt for Healthier Cooking Methods

The way food is prepared can greatly impact its nutritional value. When ordering, choose dishes that are grilled, baked, or steamed, as these methods tend to use less oil and fat compared to fried foods.

Avoid dishes that are described as fried, breaded, crispy, or creamy, as they are likely to be higher in calories and unhealthy fats. Requesting dressings, sauces, and toppings on the side can also help you control the amount you consume.

4. Be Mindful of Hidden Calories

Many restaurant dishes contain hidden calories that can quickly add up. Be cautious of dishes with heavy cream-based sauces, as these can be high in saturated fats and calories.

Consider asking for these sauces to be served on the side, so you can control the amount you use. Be wary of condiments, as they can be sneaky sources of excess calories. Instead of slathering your food with condiments, opt for healthier alternatives like mustard or vinegar-based sauces.

5. Load Up on Fruits and Vegetables

Make it a point to include fruits and vegetables in your meal when eating out. Not only are they packed with vitamins, minerals, and fiber, but they can also help fill you up without adding too many calories.

Look for dishes that have a variety of colorful vegetables or consider ordering a side salad or vegetable-based soup. Smoothies, if available, can be a great option for a nutrient-rich and filling treat.

6. Be Cautious with Beverages

When it comes to beverages, be mindful of what you choose. Sugary drinks like sodas, juices, and sweet teas can contribute a significant amount of empty calories and added sugars to your meal.

Opt for water, unsweetened tea, or sparkling water with a slice of fruit for a healthier choice. If you do choose an alcoholic beverage, do so in moderation, as alcoholic drinks can be high in calories and may impair your judgment when it comes to making healthy food choices.

7. Don’t Skip Breakfast

If you have a dinner reservation or plans to eat out later in the day, don’t skip breakfast! Having a nutritious breakfast can help you make better choices later in the day and prevent overeating.

A balanced breakfast that includes protein, whole grains, and fruits or vegetables can provide you with sustained energy and keep you feeling satisfied until your next meal.

8. Practice Mindful Eating

When eating out, it’s easy to get caught up in conversations or distractions, leading to mindless overeating. Slow down and savor each bite, paying attention to the flavors and textures of your food.

Take breaks between each bite and assess your hunger levels. If you are starting to feel satisfied, stop eating, even if there is still food left on your plate. Listen to your body’s cues and eat until you are comfortably full, not overly stuffed.

Eating out often involves dining with friends or family, and social pressure can sometimes influence our food choices. Be assertive and confident in your decision to make healthier choices.

Remember that you are in control of what you order and how much you eat. Don’t be afraid to ask for modifications or substitutions if needed. Your health should be a priority, and true friends will respect and support your choices.

10. Indulge with Moderation

Lastly, don’t be too hard on yourself. It’s okay to indulge in your favorite foods occasionally when eating out. The key is to do it in moderation. Allow yourself to enjoy a small portion of dessert or a treat without feeling guilty.

Balancing indulgences with healthier choices throughout the day will help you maintain a healthy relationship with food.