Discover how to make nutritious choices at all restaurants while dining out. Learn about menu terminology, identifying nutrient-dense options, portion control, mindful eating, and managing hidden ingredients.
When it comes to maintaining a healthy diet, eating out at restaurants can often be a challenge. With so many tempting options and hidden ingredients, it's easy to derail your nutrition goals. However, with a little knowledge and planning, you can still enjoy dining out while making nutritious choices.
One of the first steps to making healthier choices at restaurants is understanding menu terminology. Many restaurants now offer dishes labeled as 'healthy' or 'light,' but these terms can be misleading. It's important to look beyond the marketing and understand what these terms really mean.
When browsing a restaurant menu, it's helpful to identify nutrient-dense options. These are dishes that provide a high amount of essential nutrients while keeping the calorie count in check. Look for dishes that include a variety of colorful vegetables, lean proteins, and whole grains.
Portion sizes at restaurants are often much larger than what we need. To avoid overeating, practice portion control and mindful eating. Consider sharing an entrée with a friend or asking for a to-go box to save half of your meal for later. Additionally, take your time to savor each bite and pay attention to your body's hunger and fullness cues.
Many restaurant dishes contain hidden ingredients that can sabotage your nutrition goals. These include added sugars, unhealthy fats, and excessive sodium. To manage hidden ingredients, ask your server about the preparation methods and request modifications if needed. For example, ask for dressings and sauces on the side, opt for grilled or steamed options instead of fried, and choose dishes that are lower in sodium.