With a little planning and awareness, you can enjoy a delicious meal without compromising your nutrition. Here are 11 tips to help you make healthier choices at your next restaurant visit:
- Check the Menu Ahead of Time Look up the menu online before you go. This gives you time to choose a healthier option without being swayed by tempting, less nutritious dishes. Bonus points if you show it to your trainer.
- Have something small before you go Something small like a protein shake, muesli bar or a piece of fruit can help curb cravings and make sure you’re not starving when you arrive and end up over-ordering.
- Avoid Bread Baskets and Chips Bread baskets and chips are often served as snacks before the meal but can quickly add extra calories. Skip them or share with others.
- Start with a Salad Opt for a side salad or vegetable-based starter to help curb your appetite and load up on nutrients. Skip creamy dressings; go for vinaigrette or olive oil on the side.
- Watch Your Portions Restaurant portions can be massive. Consider sharing dishes or asking for a half-size portion if possible. Sometimes I ask my clients to order of the kids menu!
- Ask for Dressings and Sauces on the Side Dressings, sauces, and gravies can add unnecessary calories. Request them on the side so you can control how much you use.
- Choose Grilled or Baked Over Fried Grilled, baked, or steamed options are typically lower in fat and calories than fried dishes.
- Go Lean with Protein Choose lean proteins like chicken, fish, or plant-based options instead of fatty cuts of meat. Ask for the protein to be grilled or baked.
- Limit Alcohol Alcohol can add up quickly in calories. If you do choose to drink, stick to a glass of wine or a light cocktail, and limit sugary mixers.
- Pick The Dish With Protein Ensure your meal includes a balance of lean protein and vegetables, whilst trying to avoid too many starchy or unnecessary carbs. Considering there is almost always excess salt, fat, sugar, butter, etc. there is no need for a serving of rice/pasta/chips.
- Mind Your Dessert Opt for a fruit-based dessert or share a dessert to satisfy your sweet tooth without going overboard.
With these tips, dining out can still fit into a healthy lifestyle while allowing you to enjoy the experience!
