10 Tips For Making Healthier Choices When Dining Out

Are you on a weight loss journey and find dining out at restaurants intimidating? Don’t worry! With the right knowledge and smart decision-making skills, you can feel confident about eating out while still achieving your healthy weight goals. Let’s dive in and discover how you can enjoy eating out without compromising your progress.

10 Smart Strategies for Healthier Dining Out

1. Do your research before you go

With all the distractions of eating at a restaurant, it can be harder to take the time to really think about what’s a healthy option that also sounds appetizing to you. Instead, come prepared by looking at the menu in advance. If you’re going to a chain restaurant, you can even look up the nutrition info online or use your Lose It! app before you go. Just make sure to read the fine print carefully so that you’re aware of what the serving size is that they’re basing the nutrition stats off of. 

2. Don’t show up starving

While it can be tempting to save up your calories for going out to eat, this is often a recipe for disaster. When you get hungry, decision-making skills can suffer. As a result, you may end up ordering a less healthy option and eating more. After all, I know if I show up beyond normal hunger and a bread basket is placed in front of me, it’s easy to down a few pieces of bread with butter before my entree even arrives. 

3. Plan for the day

Now, that isn’t to say you can’t eat lighter at other meals, especially as restaurant food tends to be higher in sodium and calories than what you’d normally make at home. Use your Lose It! app to help you plan out your meals and snacks for the day, making sure to eat a balance of proteins, healthy fats, and fiber. 

4. Watch what your drink

When going out to eat, it’s not just the entree that can add up. Beverages like wine, beer, cocktails, and soda all add calories without any extra nutrition. Plus, alcoholic beverages can lower our inhibitions, leading to eating past when we feel full. So rather than ordering a second drink, try to switch to regular or sparkling water. If you just can’t say no, go with a lower-calorie option, such as a hard alcohol on the rocks, a low-calorie beer, or a glass of champagne. 

5. Choose healthier preparation methods

Words like fried, crispy, creamy, and buttered are all signs of foods that are going to be higher in calories and fat. Instead, look for options that are grilled, broiled, or baked. And don’t be afraid to ask about how the food is prepared – after all, you are the customer. 

6. Sub in vegetables when possible

Whether it’s as a side or an appetizer, try to incorporate more vegetables into your meal. Not only are they lower in calories and fat than most other sides and starters, but they’re also high in fiber to help fill you up. Just be cautious of vegetables that are covered in butter or cream sauce. 

7. Don’t subscribe to the clean plate club

Most servings at restaurants are actually at least two if not three or four servings — a.k.a, they can provide days worth of calories on one plate. Rather than worrying about getting your money’s worth, be okay with not finishing and bringing the leftovers home. If you aren’t a fan of leftovers or are on vacation, try sharing an entree instead so that the food doesn’t go to waste. 

8. Push your plate away

How many times have you stopped eating because you were full but then kept picking at the food since the plate was still in front of you? Once you’re done eating, push the plate away from you and ask the server to bring you a to-go box. If you don’t plan on bringing the leftovers home, placing a napkin over the food can also help cut down on sneaking more bites. 

9. Sip your dessert

No, I’m not talking about a milkshake. Unless you’re going somewhere that has one of your favorite desserts of all time (in that case, go ahead and share it with the table), when dessert time comes around, opt for a decaf coffee or hot tea. This way, you don’t have to cut your meal short, but you also won’t be adding unnecessary calories or sugar. 

10. Practice mindfulness

This is probably the most important yet hardest tip I can give you. Despite all the distractions of a restaurant, practice being more mindful. This includes not only paying attention to when you’re full and satisfied but also being more aware of the food itself. It may sound funny, but by slowing down and noticing the aromas and flavors in your food, research has shown that you’re less likely to overeat and more likely to feel satisfied after your meal.