Tips for Eating Healthy While Dining Out

By Maria Ramirez, MD, Family Medicine

Dining out with family or friends can be a fun, memorable experience. However, it can also lead to bad eating habits that may cause negative health consequences down the line. Consuming unhealthy foods and beverages can lead to weight gain, obesity and possibly an increased risk for certain cancers.

While restaurant food looks, smells, and tastes great, proper nutrition can often fall by the wayside. Many menus feature entrees with rich sauces and salads with creamy dressings, but offer few whole grains, fruits and vegetables. The next time you go out to eat, consider these tips for eating healthy to help you make nutritious food choices at restaurants.

Tip #1: Plan ahead to make healthier food choices

When you plan ahead for a meal, better decisions are made. Almost all restaurants now have their menus online. Some even have nutrition information for their items and tips for eating healthy. Before heading to the restaurant, take a look at the menu. Learn what the healthier food choices are and decide ahead of time so you are confident in the restaurant. 

If you don't want to eat something exceptionally healthy, planning ahead also gives you more time for physical activity. Balance the additional calories with exercise. One easy way to do this is by parking 10 or 15 minutes away from the restaurant to add in an easy walk. You can even take a stroll afterward to help your digestion.

Tip #2: Replicate your nutritious food portions from home

You've probably heard to ask for half portions or share your meal with a friend to help cut calories. This can also help save money. While this is better than nothing, restaurant portions can be so large that even half portions may still be too much. Instead, when looking at the menu, visualize what your plate would look like if you ate at home and try to replicate that in your restaurant meal. Consider ordering multiple small dishes instead of one large meal.

Tip #3: Add nutritious food to your plate

When dining out, it's important to shift your mindset from restrictions to possibilities. Instead of fixating on what you can't eat, concentrate on the nutritious food choices you can incorporate into your meal. To make your dining experience both delicious and health-conscious, consider the following options:

• Whole Grains: Seek out dishes that feature whole-grain options such as whole-grain bread, whole wheat pasta, and brown rice.
• Healthy Fats: Choose dishes prepared with healthy fats like olive oil, avocados, nuts, and seeds.
• Fruits and Veggies: Make it a point to load your plate with colorful fruits and vegetables.
• Lean Proteins: When it comes to protein, opt for lean options like skinless chicken, turkey, or fish.
• Beverages: Be mindful of your drink choices. Opt for water, herbal tea, or sparkling water instead of sugary sodas or calorie-laden cocktails. If you do enjoy alcohol, do so in moderation.

Tip #4: Practice mindful eating while dining out

Managing your appetite is a key strategy for making healthier food choices while dining out. Prior to going to the restaurant, avoid arriving famished by enjoying a small snack beforehand, such as a handful of nuts or yogurt.

At the restaurant, consider starting your meal with a cup of broth-based soup or a small salad. These appetizers can be filling yet lower in calories compared to other starters. The liquid in soup can help curb your appetite, and the fiber in salads contributes to a sense of fullness. And when your food arrives, take your time to savor each bite, chew slowly, and engage your senses. Pay attention to the flavors and textures of your food, and listen to your body's hunger and fullness cues. This can help you recognize when you're satisfied and prevent overeating.

Tip #5: Pay attention to the menu to make healthier food choices

When perusing a restaurant menu, it can be your roadmap to making nutritious food choices. Pay close attention to the wording used to describe dishes, as it often provides valuable insights into how the food is prepared. By keeping an eye out for specific keywords, you can make more informed decisions to align with your health-conscious goals.

For example, seek out menu items that are prepared using cooking methods like 'grilled,' 'broiled,' or 'steamed.' These methods typically involve less added fat and are better choices for those looking to reduce their calorie and saturated fat intake.

And be cautious when you encounter dishes described as 'fried' or 'breaded.' Fried foods are often submerged in oil, resulting in higher calorie and fat content. Breaded items are typically coated in a mixture of flour and breadcrumbs before frying, which adds extra calories and saturated fats. If you're craving a crispy texture, consider asking if the dish can be grilled or baked instead.

Tip #6: Don't be afraid to ask for healthier food choices

Your server can help you make your meals more nutritious. Don't be afraid to ask for healthier food choices, such as a salad in place of fries or chips. You can also ask for items to be prepared with less oil or cheese, or ask for an appetizer portion of a main dish.

If you have specific dietary restrictions or preferences, it's totally acceptable to inquire about ingredients or substitutions. Restaurants are often willing to provide information and accommodate dietary needs, such as gluten-free or vegan options.

You should never feel like you can't go out to eat while staying on your path of eating healthy. It's important to understand that you don't have to rid yourself of certain foods, but instead, make healthier food choices while dining out. Remember that dining out can be a special occasion, and sometimes it's okay to indulge. Just be mindful of your choices and strive for balance in your overall diet.

Loyola Medicine is your partner in health

Whether you are trying to adopt a healthier lifestyle, prevent disease, reach a healthy weight or recover from a serious illness or injury, our primary care physicians can help. They monitor your overall health and are trained in every major area of medicine. Loyola’s board-certified primary care physicians provide annual physical exams, recommendations for disease prevention, nutrition services, and referrals to specialists and patient education. 

Maria Ramirez, M.D., is a family medicine physician at Loyola Medicine in an outpatient clinic in Melrose Park. Dr. Ramirez graduated with a Bachelor's of Science at the University of Illinois College of Medicine. She completed residency at Loyola MacNeal Family Medicine Program. 

Dr. Ramirez works with a larger Spanish-speaking Hispanic population. She prides herself in listening to her patients' concerns. She is passionate about disease prevention and helping her patients live a healthy, fulfilling life.