Eating out can be a challenge when you are trying to maintain a healthy lifestyle. With tempting menus filled with delicious but often unhealthy options, it’s easy to make choices that may not align with your health goals.

However, with a little planning and mindfulness, you can still enjoy dining out while making healthier choices. Here are some tips to help you navigate restaurant menus and make better decisions for your overall well-being.

1. Research the Menu in Advance

Before heading out to a restaurant, take the time to research their menu online. Most restaurants nowadays have their menus available on their websites. Look for healthier options or dishes that can be modified to suit your dietary needs.

This way, you can plan your meal ahead and avoid impulsive unhealthy choices when you’re at the restaurant.

2. Choose a Healthy Restaurant

When possible, opt for restaurants that prioritize healthy dining options. Many cities now have establishments that focus on using fresh, organic ingredients and offer a variety of healthy choices on their menus.

By choosing these restaurants, you’re more likely to find dishes that align with your health goals.

3. Watch Your Portion Sizes

Portion sizes at restaurants are often much larger than what you would typically eat at home. This can lead to overeating and consuming more calories than necessary.

To combat this, consider sharing a meal with a friend or ordering an appetizer as your main course. Alternatively, you can ask the server to pack half of your meal to go before it even arrives at the table. This way, you can enjoy your meal without overindulging.

4. Fill Up on Vegetables

Aim to include vegetables in your meal whenever possible. They are packed with vitamins, minerals, and fiber, which make you feel fuller and satisfied. Look for salads, steamed or roasted vegetables, or dishes where vegetables are the main ingredient.

This way, you’ll be able to enjoy a nutritious meal while keeping your calorie intake in check.

5. Limit Fried and Breaded Foods

Fried and breaded foods may be delicious, but they are often high in unhealthy fats and calories. Opt for grilled, baked, or steamed options instead. This can include grilled chicken breast, baked fish, or steamed vegetables.

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By choosing these cooking methods, you reduce the overall calorie content of your meal and make it healthier.

6. Be Mindful of Hidden Calories

Many restaurant dishes contain hidden calories in the form of heavy sauces, dressings, and condiments. These extras can quickly add up and sabotage your efforts to eat healthily.

When ordering, ask for sauces and dressings on the side, so you can control the amount that goes into your meal. Additionally, choose healthier options like vinaigrettes instead of creamy dressings.

7. Drink Water or Unsweetened Beverages

Stay hydrated and avoid excessive calorie intake by choosing water or unsweetened beverages as your drink of choice. Sodas, sweetened teas, and alcoholic beverages can be high in added sugars, which contribute to empty calories.

If you prefer something with flavor, opt for unsweetened iced tea, sparkling water, or a squeeze of lemon or lime in your water.

8. Be Cautious with “Healthy” Buzzwords

While it’s great that many restaurants now offer “healthy” or “light” options on their menus, it’s important to read between the lines.

Some menu items labeled as “healthy” may still be high in calories, sodium, or contain unhealthy additives. Don’t blindly trust the buzzwords and always evaluate the dish for yourself before making a choice.

9. Practice Moderation with Desserts

No need to deprive yourself of the occasional treat, but it’s important to practice moderation when it comes to desserts.

Instead of ordering a full-sized dessert, consider sharing one with your dining companions or choose a healthier option like fresh fruit or sorbet. This way, you can satisfy your sweet tooth without going overboard on calories and added sugars.

10. Listen to Your Body’s Hunger Cues

Lastly, listen to your body and pay attention to its hunger cues. Eat slowly, savor each bite, and stop eating when you start feeling full. Restaurants often serve larger portions, and it’s easy to ignore your body’s signals and overeat.

By tuning in to your body and practicing mindful eating, you can make healthier choices and avoid unnecessary overindulgence.