Going out to eat is a great opportunity to try new foods and socialize with friends and family. However, it can also be challenging to stick to a healthy eating plan when dining out.

Fortunately, there are several tips and tricks you can use to make healthier choices and enjoy your meal without feeling guilty.

Plan Ahead

One of the easiest ways to ensure you make healthy choices when dining out is to plan ahead. Look up the restaurant’s menu online before you go and choose what you want to order in advance.

This will help you avoid making impulsive decisions when you’re hungry and can also help you budget your calorie intake.

Choose Wisely

When browsing the menu, opt for dishes that are grilled, baked, or steamed instead of fried. Choose lean sources of protein like chicken, fish, or tofu and avoid dishes that are heavy in cheese, cream, or butter.

Watch Portion Sizes

Beware of oversized portion sizes, which can quickly pack on extra calories. Consider sharing an entrée with a friend, or ask for a to-go box and take half of your meal home.

Another tip is to ask for a lunch portion size, which is typically smaller than the dinner portion.

Be Mindful of Beverages

Drinks like soda, sweet tea, and alcoholic beverages are often high in calories and sugar. Choose water, unsweetened iced tea, or sparkling water with a twist of lemon or lime instead.

If you must have an alcoholic drink, opt for a light beer or a glass of wine.

Ask for Modifications

Don’t be afraid to ask your server for modifications to your meal. Request grilled chicken instead of fried, or ask for sauces and dressings on the side. You can also ask for extra vegetables instead of a starchy side dish.

Start with a Salad

Starting your meal with a salad is a great way to add extra fiber, vitamins, and minerals to your meal. Opt for a salad with plenty of vegetables and lean protein, and choose a vinaigrette dressing instead of a creamy one.

Don’t Skip Meals

One mistake people often make when dining out is skipping meals leading up to the restaurant visit. This can lead to overeating and making unhealthy choices. Instead, eat a small snack before you go to the restaurant to help curb your appetite.

This can be a piece of fruit, a handful of nuts, or a small yogurt.

Ask for Substitutions

Many restaurants are happy to accommodate dietary restrictions and preferences. For example, if you’re trying to avoid gluten, ask for gluten-free bread or pasta. If you’re vegetarian, ask for a protein substitution like tofu or beans.

Be Mindful of Condiments

Condiments like ketchup, mayonnaise, and salad dressings can be high in calories and unhealthy fats. Instead, ask for mustard, vinegar, or salsa to add flavor to your meal. Alternatively, ask for dressing on the side, so you can control how much you use.

Conclusion

With a little bit of planning and mindfulness, dining out can be a healthy and enjoyable experience. Use these tips to help you make smarter choices and stick to your healthy eating goals.