How to Make Healthier Choices When Dining Out

Dining out is a great way to enjoy food, socialise, and experience new culinary delights. However, making healthy choices at restaurants can be tricky, especially with tempting menus loaded with rich, calorie-dense options. With a little bit of strategy, though, you can navigate restaurant menus wisely and enjoy a meal that is both delicious and nutritious. Here are some practical tips on how to make healthier choices when dining out. 

1.  Check the Menu in Advance 

Many restaurants post their menus online, including nutritional information. Take advantage of this by reviewing the menu before you arrive, so you can plan your meal ahead of time. This can help you avoid impulse decisions based on hunger or cravings. It also allows you to find healthier options that may not be immediately obvious when you’re there in person. 

2.  Choose Grilled, Baked, or Steamed Options 

When deciding between dishes, consider cooking methods that retain more nutrients and add fewer calories. Grilled, baked, or steamed foods are often lower in fat compared to deep-fried or sautéed items. For example, grilled chicken or fish is a leaner option than fried chicken tenders. Similarly, vegetables steamed or roasted with minimal oil are healthier than those prepared in heavy sauces or deep-fried. 

3.  Watch Portion Sizes 

Restaurant portions can often be much larger than what you would typically eat at home, leading to overeating. A great way to control your portions is to ask for a half-portion, or if that’s not an option, to share a dish with a dining partner. Alternatively, you can ask for a to-go box right at the start and pack away half of your meal to enjoy later. 

4.  Make Simple Substitutions 

Many restaurants are flexible when it comes to making healthier substitutions. Ask for a side of vegetables instead of fries, or request dressings and sauces on the side so you can control how much you use. You can also ask for whole grains like brown rice instead of white rice, or for a salad instead of a heavy starch like mashed potatoes. 

5.  Opt for Lighter Starters 

Start with an appetizer or salad that is lower in calories. A side salad with a light vinaigrette or a vegetable-based soup (without creamy bases) can help fill you up without loading up on extra calories. Avoid fried or heavy starters like onion rings, mozzarella sticks, or breaded calamari, which are often calorie bombs. 

6.  Avoid Sugary Drinks 

It can be tempting to order sugary sodas, sweetened iced teas, or alcoholic beverages when dining out, but these drinks can add up in both calories and sugar. Opt for water, sparkling water, or unsweetened iced tea. If you're craving a bit of flavour, consider adding a lemon or lime wedge to your water for a refreshing touch. If you do want an alcoholic drink, try a wine spritzer, a light beer, or a cocktail with minimal sugary mixers. 

7. Be Mindful of Dressings and Sauces 

Dressings, sauces, and spreads can be a hidden source of extra calories and fat. Ask for these on the side so you can control how much you use. Opt for vinaigrettes instead of creamy dressings, and consider using a small amount of olive oil, balsamic vinegar, or lemon juice to flavour your food instead of calorie-dense sauces. 

8. Plan for a Healthy Breakfast or Snack 

If you're dining out for lunch or dinner, start your day with a healthy breakfast or snack to keep your metabolism steady. This helps prevent overeating later, as you’re less likely to feel famished when it’s time to eat out. Healthy snacks, like a handful of nuts or a piece of fruit, can help you avoid temptation when dining out. 

Conclusion 

Dining out doesn’t have to derail your healthy eating goals. By making mindful choices—whether it's opting for grilled dishes, choosing healthier sides, or watching your portions—you can enjoy dining out while still nourishing your body. Being prepared and making small substitutions can go a long way in ensuring you have a satisfying, healthy dining experience. So, the next time you’re out for a meal, remember that with a little planning, you can savour both great food and good health!

Written by Tom Weaver