How to Maintain a Healthy Diet When Eating Out

Eating out can be a challenge for those trying to maintain a healthy diet. The temptation of tasty, high-calorie meals and the convenience of fast food options can make it difficult to stick to a healthy eating plan. However, with some careful planning and a few simple strategies, it is possible to enjoy a meal out without sabotaging your diet goals. In this article, we will discuss how to maintain a healthy diet when eating out.

Do your research

Before heading out to eat, take the time to research restaurants in your area that offer healthy options. Many restaurants now have their menus available online, which can make it easier to plan your meal ahead of time. Look for restaurants that offer lean protein options, whole grains, and plenty of vegetables. If you are unsure about what to order, call the restaurant ahead of time and ask for recommendations on their healthiest dishes.

Practice portion control

One of the biggest challenges of eating out is managing portion sizes. Restaurant portions are often much larger than what you would eat at home, and it can be tempting to finish everything on your plate. However, eating too much can quickly derail your diet goals. To avoid overeating, consider sharing a meal with a friend or taking half of your meal home for leftovers. You can also ask the waiter to bring a to-go box with your meal and immediately put half of it away before you start eating.

Avoid high-calorie drinks

Many restaurants offer a variety of high-calorie drinks such as soda, sweet tea, and alcoholic beverages. These drinks can quickly add hundreds of calories to your meal without providing much nutritional value. Instead, opt for water, unsweetened tea, or low-calorie drinks such as seltzer water. If you do choose to have an alcoholic beverage, stick to a single drink and choose options that are lower in calories, such as wine or light beer.

Watch out for hidden calories

Some foods that may seem healthy can actually be high in calories and fat. For example, salads can be loaded with high-calorie toppings such as cheese, bacon, and creamy dressings. Be sure to read the menu carefully and ask your waiter for information about any hidden ingredients or cooking methods that may add extra calories. You can also ask for sauces and dressings on the side so that you can control how much you use.

Choose lean protein options

When ordering your meal, choose lean protein options such as grilled chicken, fish, or tofu. These options are lower in calories and fat than their fried or breaded counterparts. If you are ordering a salad, opt for grilled chicken or fish instead of bacon or croutons.

Focus on vegetables

Vegetables are an important part of a healthy diet, and many restaurants now offer a variety of vegetable-based dishes. Look for salads, stir-fries, and grilled vegetable options to add more vegetables to your meal. You can also ask for extra vegetables on the side or substitute a side dish for a vegetable-based option.

Be mindful of your choices

Eating out can be a social and enjoyable experience, but it is important to be mindful of your choices. Before ordering, take a moment to think about what you really want and what will make you feel good. Avoid ordering food just because it is on the menu or because you feel pressured to eat a certain way. Listen to your body and make choices that align with your health goals.

In conclusion, eating out does not have to be a challenge when it comes to maintaining a healthy diet. By doing your research, practicing portion control, avoiding high-calorie drinks, watching out for hidden calories, choosing lean protein options, focusing on vegetables