Restaurants: How to Eat Healthier

Plan Ahead for Healthier Choices

Research and Select Restaurants

Before heading out, take some time to research restaurants that offer healthier menu options. Many restaurants now provide their menus online, complete with nutritional information. Websites like Healthy Dining Finder can help you locate eateries that cater to health-conscious diners.

Create a List of Foods to Avoid

If you have specific dietary restrictions or allergies, carry a list of foods to avoid. This can be particularly useful if you have severe allergies. For instance, a laminated card listing allergens like peanuts, shellfish, or gluten can be a lifesaver. You can create these cards yourself or purchase them online.

Smart Ordering Tips

Customize Your Order

Don't hesitate to ask your server about the ingredients and preparation methods of dishes. Request modifications to make your meal healthier, such as:

• Sauces on the Side: Sauces and dressings can add unnecessary calories and fat. Ask for them on the side so you can control the amount you consume.
• Vegetable-Rich Dishes: Opt for meals loaded with vegetables. They are low in calories and high in nutrients.
• Portion Control: Consider eating only half of the meat portion or skipping it altogether. You can also share your meal with someone else at the table.

Healthy Substitutions

Many restaurants are willing to accommodate special requests. For example, you can ask to substitute sorbet for ice cream or request whole grain options instead of refined grains. These small changes can significantly impact your overall calorie and nutrient intake.

Strategies for Dining Out

Choose Restaurants with Healthy Menus

Some restaurants offer special menus for health-conscious diners. For example, Panera Bread provides a "You Pick Two" option, allowing you to combine smaller portions of soups, salads, and sandwiches. Planning ahead and choosing such restaurants can make it easier to stick to your diet.

Eat a Healthy Snack Beforehand

If you know you'll be dining at a restaurant with limited healthy options, consider eating a healthy snack before you go. This can help curb your appetite and reduce the likelihood of overeating. Drinking water before your meal can also help you feel fuller and eat less.

Manage Portions

As soon as your meal arrives, ask for a to-go box and place half of your meal in it. This can help you avoid overeating and provide you with a healthy meal for later. Alternatively, you can share your meal with others at your table.

Interesting Stats and Facts

• Calorie Counts: According to a study published in the Journal of the Academy of Nutrition and Dietetics, the average restaurant meal contains 1,205 calories, which is more than half of the daily recommended intake for most adults (source).
• Portion Sizes: Research from the American Journal of Public Health indicates that portion sizes in restaurants have increased significantly over the past 20 years, contributing to the obesity epidemic (source).
• Healthy Menu Options: A survey by the National Restaurant Association found that 70% of consumers are more likely to choose a restaurant that offers healthy menu options (source).

Conclusion

Eating out doesn't have to mean sacrificing your health goals. By planning ahead, making smart choices, and being mindful of portion sizes, you can enjoy dining at restaurants while maintaining a healthy diet. Remember, it's all about balance and making informed decisions that align with your dietary needs and preferences.