10 Tips for Eating Healthy When Eating Out

Eating Healthy at a Restaurant and Healthy Takeout Options

People live very busy lifestyles. The demands of everyday life often lead to quick-easy grab meals from restaurants that are typically unhealthy. My partner and I are no different. We love going out to eat and using Doordash. Our favorite part of eating out is experiencing flavors of food from all cultures. Most people struggle to make healthy choices when eating out at restaurants. Changing the way, you order when you go to a restaurant is very difficult and takes a lot of discipline. I remember how hard it was to break the habit of ordering fries with a burger, garlic bread with pasta, and dessert after dinner. It took mindfulness and willpower to change those habits that were formed during my childhood. After years of practice, I made these changes a habit and they have become my lifestyle—proving that we can eat out and be healthy.

So, here are my top tips for eating healthy while eating out:

1. Skip the appetizer.

The first time I try a new restaurant I like to enjoy the full restaurant experience. This would include an appetizer, entree, and dessert.  Every other visit after the initial experience I revert back to healthy behavior by only ordering an entree. It's easy to fall into the trap of overdoing it every time you go out to eat. Be mindful of this. That appetizer can add so many extra unwanted calories to a meal. Put limits on yourself and follow through with them.

2. Pass on the potatoes (hashbrowns, fries, baked potatoes), rice, bread, pasta, and all fried food.

This is a hard one for most people to implement. For so many years the older generations were conditioned to dinner consisting of meat, potatoes, and a vegetable. Starchy carbs are an addiction for many people. I, too, was addicted to potatoes and bread years ago and still fall victim occasionally. I have changed my mindset and habits over the years to help conquer this. Now, I order double vegetables when I'm eating lunch or dinner at a restaurant. I skip the hashbrowns at breakfast and opt for fresh fruit. This change has helped me to stay leaner and more energetic.

3. Drink water or unsweetened tea instead of pop, juice, or alcohol.

I drink water or unsweetened tea about 90% of the time. Our bodies are made up of over 60% water. The human brain and heart contain roughly 73% water. The lungs are about 83% water. Our largest organ, the skin, holds about 64% water.  Our bones even hold about 31% water. It's extremely important to drink at least the minimum recommended ounces of water daily for your body to function properly. The recommended ounces per day per person are calculated by taking your current body weight and dividing it by 2. Add lemon, lime, cucumbers, or fruit to enhance the flavor naturally. Avoid the chemical powders that are available to enhance the flavor.  

4. Pick meals that don't have gravy or heavy sauces.

Save these types of meals for special occasions. Gravy and most sauces are very high in calories and fat.  The thickeners used to make gravy and sauce can sometimes cause bloating and inflammation of the gut.

5. Choose local restaurants instead of chains.

Local restaurants use fresher ingredients. I have found many more healthy options in local mom-and-pop restaurants. I want you to go out of your comfort zone and try a new local restaurant. Don't be afraid of change. 

6. Limit alcohol.

Occasionally, I will have a glass of wine or vodka with soda, and lime. I started to limit myself to 2-4 drinks per month because I have had amazing results in weight loss by following this rule. The calories from alcohol can add up quickly over a month for most people. I challenge you to add up the number of calories you consume per month in alcohol. You will be astonished by the results!

7. Cut out the dessert.

I love dessert. I wish desserts had all the nutrients my body needed so I could live on them, but that's a pipe dream. Some people get into the habit of ordering desserts after dinner every time they go out to a restaurant. To give you an example of the number of calories it adds to your diet—, tiramisu roughly has 600 calories/per piece, and creme brulé has about 400 calories in a half a cup. Setting limits and really following them is a must when it comes to dessert.   I limit myself to 1-2 desserts per month. This has helped to tame my sugar addiction and stay leaner.

8. If you are asked by your waiter or waitress if you want soup or salad and you choose a soup, go with a clear broth soup.

Thick creamy soups have many more calories and fat. The thickeners in the creamy soups could contain ingredients that can lead to gastrointestinal upset.

9. Grilled, broiled, baked, or blackened are the healthiest cooking options for meat and fish.

No sauces. Just fresh herbs, lemon juice, and salt and pepper.  These methods of cooking save so many calories.

10. Limit salt intake.

As we age our taste buds go through a transition. Food begins to taste increasingly bland, then people begin to salt their food way too much. This in turn can lead to health issues such as dehydration, high blood pressure, and risk for heart disease, stroke, and kidney failure. Make sure you are drinking plenty of water if you do add salt to your food to flush your system. Remember restaurants usually salt food heavily already, so always taste your food first before adding any additional.

These are my ten ways to make healthier decisions when going out to eat.  You are the only one who can control what you order. It may help you to plan in advance when it comes to dining out. Before I go to a restaurant, I usually look at the menu on the restaurant’s website and find my healthy dining options. Many times, I already know what I'm going to order before I arrive. I understand the temptations of smelling food, seeing food, and reading about food that can trigger a poor decision. You really are what you eat, so make these positive changes to enhance your life.  

Originally published for Longboat News