28 Jul How to Make Healthy Choices When Eating Out
Savoring Flavor, Nourishing Your Body: Making Healthy Choices When Eating Out
Eating out at restaurants can be a delightful experience, but it can also present challenges when trying to maintain a healthy lifestyle. However, with a little preparation and mindful decision-making, you can enjoy delicious meals while making healthy choices. Let’s explore some practical tips to savor the flavor and nourish your body when dining out.
Plan Ahead:
Before heading to the restaurant, take a moment to review the menu online. Look for dishes with lean proteins, plenty of vegetables, and whole grains. Many restaurants now offer healthier options explicitly labeled on their menus, making it easier to find nutritious choices.
Control Your Portions:
Restaurant servings are often larger than what you might eat at home. To avoid overeating, consider sharing a dish with a friend or opting for a half-portion. If that’s not possible, ask for a to-go box when your meal arrives, and pack up half of it to enjoy later.
Be Mindful of Beverages:
Sugary sodas and alcoholic drinks can add unnecessary calories and sugar to your meal. Opt for water, unsweetened tea, or sparkling water with a splash of citrus for a refreshing, hydrating choice. If you choose to drink alcohol, do so in moderation.
Customize Your Order:
Don’t hesitate to customize your meal to suit your dietary preferences. Ask for dressings and sauces on the side, and request substitutions for healthier alternatives. For example, opt for steamed or grilled options instead of fried dishes.
Prioritize Protein and Veggies:
Make sure your plate includes a balance of lean proteins and colorful vegetables. Protein-rich dishes, such as grilled chicken or fish, can help keep you full and satisfied. Load up on vegetables to increase fiber intake and provide essential vitamins and minerals.
Mind Your Cooking Methods:
Choose cooking methods that retain the nutritional value of the food. Steamed, baked, grilled, or sautéed dishes are generally healthier choices compared to deep-fried options. Opt for dishes that showcase the natural flavors of the ingredients without excess added fats.
Eating out doesn’t have to derail your healthy eating goals. By planning ahead, controlling portions, and customizing your order, you can make informed and mindful choices at restaurants. Prioritize protein and veggies, and choose cooking methods that preserve the nutritional value of your food. Remember, it’s all about finding a balance that allows you to enjoy delicious meals while nourishing your body. With a little attention and intention, you can savor the flavors and maintain a healthy lifestyle even when dining out.
Sources:
- – Tips For Eating Out. National Institutes of Health (.gov).
- – Pereira, M. A., et al. (2015). Eating Frequency and Weight and Body Composition: A Systematic Review of Observational Studies. Journal of the Academy of Nutrition and Dietetics, 115(4), 528-536.
- – Dixon, H., et al. (2017). Effects of Portion Size and Energy Density on Young Children’s Intake at a Meal. The American Journal of Clinical Nutrition, 105(3), 779-787.
- – Scourboutakos, M. J., et al. (2017). Restaurant Menu Labeling on Children’s Menu Items: A Survey of Nationally Recognized Brands. American Journal of Preventive Medicine, 52(3), e71-e77.
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- – Maillot, M., et al. (2018). Nutrient Profiling Can Help Identify Foods of Good Nutritional Quality for Their Price: A Validation Study with Linear Programming. Journal of Nutrition, 138(7), 1577-1583.