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How to make healthier choices at restaurants
ARTICLE BY THE NUTRIBOOST TEAM
Healthy choices in restaurants. Eating out doesn’t mean you have to ruin your diet. With a little preparation and care, you can enjoy your meal without feeling guilty and without straying from your goals. Here’s how you can make healthier choices when you’re at a restaurant:
- View the menu in advance
If you know where you’re going, take a look at the menu online. That way, you’ll have time to choose something balanced without being swayed by your hunger at that moment.
- Start with a salad or soup
Salads and clear soups help fill your stomach with fiber and fluids before you get to the main course, limiting overeating.
- Requested adjustments
Don’t hesitate to ask for changes – e.g. have the sauce served on the side, replace the fries with vegetables or rice, or ask for no extra butter or cheese.
- Watch your portions
Many restaurants serve large portions. You can share your dish with someone else or ask for half of it to be packed up to take home.
- Choose grilled, barbecued, or boiled dishes.
Avoid fried, breaded, or dishes with heavy sauces. Grilled protein accompanied by vegetables is always a safe choice.
- Be mindful of beverages
Instead of soft drinks or alcohol, choose water or sparkling water with a little lemon. You’ll save a lot of calories without even noticing.
- If you want something sweet, share it
If you feel like something sweet at the end, share it with your friends. Small amounts are enough to satisfy your craving without overdoing it.
- Pay attention to the source of protein
Choose lean protein sources such as chicken, turkey, fish, or legumes. Avoid processed meats (such as bacon or sausage), which usually have more saturated fat and sodium.
- See the accompaniments in a different light
Don’t view potatoes or rice as a “necessary evil.” You can request brown rice, quinoa, or boiled potatoes instead of fried ones. Side dishes make a difference in the overall calorie count and quality of the meal.
- Pay attention to timing
If you know you’re going out in the evening, adjust the rest of your meals for the day to be lighter but nutritious, with an emphasis on vegetables, protein, and healthy fats.
- Don’t go hungry
If you are very hungry, you are more likely to order too much. Eat a small snack (e.g., a few nuts or yogurt) an hour beforehand so that you have a clear head and don’t get carried away.
- Read the signs of your body
Don’t feel obligated to finish your plate. Eat until you are satisfied, not until you have “finished your food.” Being aware of satiety is also a key tool when dining out.
- Enjoy the experience, not just the food
Eating out is also a social experience. Focus on the company, the conversation, the atmosphere. Eat slowly and mindfully—it helps you feel full with less food.
Extra tips for specific cuisines:
Italian cuisine: Ask for red sauce instead of cream sauce, choose whole wheat pasta, and avoid dishes such as “alfredo.”
Japanese: Sushi is light, but watch out for soy sauce (high in sodium) and tempura (fried foods).
Mexican: Choose tacos with grilled chicken or beans and avoid melted cheese or fried tortillas.
Greek: Grilled meats, greens, and dishes cooked in olive oil are good choices—avoid heavy sauces and lots of fried foods.
Conclusion:
Eating out is not a “trap” if you know what to look out for. With simple changes and a little self-control, you can make healthy choices at restaurants, enjoy your meal, and stay true to your goals. What smart choices do you make when you go out?