Dining Out with Health in Mind

Review the menu online beforehand to help make informed decisions when it’s time to order. Many restaurants show nutrition and ingredient information so you can know precisely what you’re ordering.

Think about meals that fit your goals. and look for it. Maybe a hearty, colorful salad with veggies and lean protein or grilled fish with asparagus and wild rice meets your needs. When you take the time to preview the menu, you can find a meal that best matches what you’re looking for, making it easier to make a conscious decision.

Fueling your body throughout the day is a smart strategy, even when you’re preparing for a larger-than-normal meal out. Avoid skipping meals—that can lead to being overly hungry when arriving at the restaurant.

While it may seem counterintuitive, a small snack like an apple and string cheese an hour before the meal can keep your energy stable. This can make it easier to stick to your plan and make healthier choices when you order.

If you are living with diabetes, bring your meter and any prescribed mealtime medications to help manage your blood sugar.

Drinks, starters, bread, and dessert can all add up in calories and carbs. And that’s not even counting the entrée. Plan ahead for the treat that you like best. Choose one, enjoy it, and pass on the rest.

Not only does it add empty calories, but it can also lead to less-than-ideal judgment. If you drink alcohol:

• Aim for no more than two drinks for men and one drink for women. 

• Have a glass of water in between alcoholic beverages to stay hydrated and slow down on alcohol intake. 
• Opt for lower-calorie alcoholic beverages such as light beer, light or dry wines, and clear spirits with tonic/sparkling water.

Watch out for descriptions that indicate added fat and calories, such as breaded, crispy, and creamy! Seek out items on the menu that indicate leaner preparation methods. Key words may include baked, grilled, broiled, roasted, or steamed. And if you don’t see an option, request a swap. Replace crispy chicken in your salad with grilled chicken instead.

Choose to order the right amount of food for you! Share an entrée with another person, make your meal a salad and an appetizer, or choose an item from the kids’ menu.

Ask for salad dressing and sauces on the side. Or save calories and skip them altogether! Request light or no oil on veggies and pasta dishes.

If you are at a tapas restaurant, sharing many dishes with the table, or enjoying a large amount of appetizers, take a minute to completely plate your meal rather than grazing along. Enjoying one plateful helps to stay accountable to portion size.

Size up your entree, aiming for your typical portions at home. Use the plate method (½ plate non-starchy veggies, ¼ plate lean protein, and ¼ plate carbs). Use your hands as a portion guide: a palm-size portion for protein, a cupped handful for carbs, and a fist or two of non-starchy vegetables.

Set your utensil down after each bite. Chew thoroughly and avoid picking up the next bite until you have swallowed your current bite.

Take your time and savor your meal. Engage in conversation. Follow the pace of the slowest eater at the table. Stop eating when you are comfortably satisfied. Take the rest home to enjoy as leftovers for a second meal. This can be a great option to save time and money!

Before sitting down to eat, take a moment to reflect on your goals. How can you enjoy your night out while meeting your health goals? Checking in with yourself before and after the meal creates a space to reflect and assess opportunities for improvement as you create lasting habits!