Sticking to a diet can be a challenge, especially when eating out. It’s hard to resist temptation when a menu is filled with delicious, high-calorie options.

However, with a little bit of planning and mindfulness, you can still enjoy a meal out without sabotaging your healthy eating habits.

Choose Your Restaurant Wisely

One of the easiest ways to stay on track with your diet is to choose a restaurant that has healthy options. Look for restaurants that offer salads, grilled meats, and vegetables.

Avoid fast food chains and restaurants that are known for their high calorie, rich food.

Check the Menu Online

Before you head out to a restaurant, take a few minutes to look up the menu online. This can help you decide what to order, and avoid impulse decisions that could set you back on your diet.

Look for grilled or roasted options, and avoid fried and breaded dishes.

Avoid Liquid Calories

Drinks can be a major source of calories, so it’s important to choose wisely. Avoid sodas, sweetened teas, and alcoholic beverages, which can be high in sugar and calories. Opt for water, unsweetened tea, or sparkling water instead.

Ask for Modifications

Don’t be afraid to ask for modifications to your order. Ask for your meat to be grilled or roasted, and avoid dishes that are smothered in sauces. Ask for dressing on the side, and opt for a vinaigrette or other low-calorie dressing.

You can also ask for steamed vegetables instead of a side of fries.

Control Your Portions

Restaurant portions are often much larger than what you would serve at home. To avoid overeating, ask for a to-go box at the beginning of your meal, and put half of your meal in the box.

This will help you control your portions, and you’ll have a meal for later as well.

Don’t Arrive Too Hungry

Arriving at a restaurant too hungry can lead to overeating and poor food choices. Have a healthy snack before heading out, to help control your hunger and avoid overindulging.

Choose Healthy Appetizers

If you want to order an appetizer, choose a healthy option such as a salad or vegetable-based dish. Avoid fried appetizers, as they can be high in calories and unhealthy fats.

Be Mindful of Desserts

Desserts can be a real temptation when eating out. Opt for fresh fruit, or share a dessert with a friend. You can also skip dessert altogether, and have a cup of tea or coffee instead.

Don’t Beat Yourself Up

If you do give in to temptation and order something unhealthy, don’t beat yourself up. One meal won’t derail your diet, and it’s important to enjoy yourself occasionally.

Just get back on track with your healthy eating habits at your next meal.

Plan Ahead for Special Occasions

If you have a special occasion coming up, such as a birthday celebration or a holiday meal, plan ahead. Look up the menu online, and decide what you’re going to order ahead of time.

This can help you avoid impulse decisions and stay on track with your diet.