10 Tips for Choosing Healthy Food at Restaurants
In today’s fast-paced world, dining out has become a common occurrence for many individuals and families. While restaurant meals offer convenience and variety, they often come with hidden pitfalls when it comes to health and nutrition. With the prevalence of processed foods and oversized portions, making healthy choices at restaurants can be challenging. However, with a bit of knowledge and planning, you can still enjoy delicious meals while prioritizing your health and wellness. Here are 10 tips for choosing healthy food at restaurants that will help you make informed decisions and stay on track with your dietary goals.
1. Before going into the restaurant, check the menu online to see the healthy food options.
Scan the menu for healthy food options: You will be able to see if there are any baked, grilled, steamed, or roasted food options which would mean less calories and fat.
Choose Grilled or Steamed Options: When it comes to selecting protein sources such as meat or fish, opt for grilled, baked, or steamed preparations rather than fried or breaded varieties. Grilling or steaming helps retain the natural flavors of the food without adding excess oils or unhealthy fats. This simple swap can significantly reduce the calorie and fat content of your meal.
2. Avoid all you can eat buffets and watch portion sizes.
People like to get their “money’s worth of food” and will overeat to ensure that happens. Restaurant portions tend to be larger than what you might typically eat at home. Be mindful of portion sizes and consider sharing an entree with a dining companion or asking for a half portion. Alternatively, you can ask the server to box up half of your meal before it’s served, allowing you to enjoy a reasonable portion size without overindulging.
3. Stay hydrated! Drink water before the meal arrives and while eating the meal.
It’s easy to mistake thirst for hunger, especially when dining out. Stay hydrated by drinking water before and throughout your meal. Limit sugary beverages such as soda and sweetened iced tea. Water not only helps keep you hydrated but also promotes feelings of fullness, which can prevent overeating.
This will not only save calories and carbohydrates, by not choosing sweet tea or regular soda, but it will also save you money!
One study showed that if you consume 17 oz of water 30 minutes before your meal, you will eat less calories and lose 44% more weight than those who did not drink the water before the meal.
4. Order your meal before anyone else.
If you order first, you will have more self-control to order healthy food, but if you order last you might be tempted to order the same as other people at your table.
Don’t hesitate to customize your meal to better suit your dietary preferences and needs. Most restaurants are willing to accommodate special requests, such as swapping out fries for a side salad or asking for dressings and sauces on the side. By making small adjustments to your order, you can create a healthier and more satisfying dining experience.
5. Avoid the breadbasket and the chip basket that are “free”.
This will not only “fill you up” with extra carbs, you will not leave much room for the healthier vegetables and lean protein that will be arriving soon.
6. Swap unhealthy sides (French fries or loaded baked potatoes) for vegetables.
Look for healthier options like: Broccoli, Cauliflower, Carrots, Asparagus, Side Salad, Cabbage, Collards, or Spinach.
Prioritize Whole Foods: opt for dishes that feature whole, unprocessed ingredients such as lean proteins, whole grains, fruits, and vegetables. These healthy food choices are typically lower in calories, saturated fats, and added sugars compared to heavily processed alternatives. Choosing meals centered around whole foods is a surefire way to support your overall health and well-being.
7. Sauces and Dressings on the Side
We can limit the amount of sauces and dressings we use if it is in a small container on the side and we dip our empty fork into the sauce/dressing and then pick up our food. Overall, you’ll use less, which means less calories and fat.
8. Mindful Eating
Mindful eating helps people ensure they are aware of the flavor and aroma and has proven to help with self-control and therefore prevent overeating.
Practice mindful eating by paying attention to hunger and fullness cues throughout your meal. Take your time to savor each bite and stop eating when you feel satisfied rather than stuffed. Eating mindfully can promote a greater sense of satisfaction with your meal.
9. Slow Down and Chew Thoroughly
Try to take 15-20 minutes to eat each meal so that your belly has a chance to tell your brain that you are full.
When you slow down you will get fuller faster and therefore not overeat.
10. Best for Last – Only eat half of the meal you ordered.
By only eating ½ of the meal, you can save the other ½ for lunch the next day. This method will decrease the amount of calories, carbs, and fat consumed and has been proven to help people lose weight.
Choosing healthy food at restaurants is entirely possible with a bit of mindfulness and planning. By following these 10 tips, you can navigate restaurant menus with confidence, make nutritious choices, and continue to support your health and well-being. Whether you’re dining out for a special occasion or grabbing a quick bite on the go, prioritize whole foods, watch portion sizes, and remember to enjoy your meal in moderation. With these strategies in mind, you can dine out with pleasure while staying true to your healthy eating goals.
At Kinetic Physical Therapy and Wellness in Greenville, NC, we understand the importance of nutrition in supporting overall health and wellness. Our team is committed to providing personalized care and guidance to help you achieve your fitness and lifestyle goals. Contact us today to learn more about our services and how we can support you on your journey to better health.
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10 Tips for Choosing Healthy Food at Restaurants
In today’s fast-paced world, dining out has become a common occurrence for many individuals and families. While restaurant meals offer convenience and variety, they often come with hidden pitfalls when it comes to health and nutrition. With the prevalence of processed foods and oversized portions, making healthy choices at restaurants can be challenging. However, with a bit of knowledge and planning, you can still enjoy delicious meals while prioritizing your health and wellness. Here are 10 tips for choosing healthy food at restaurants that will help you make informed decisions and stay on track with your dietary goals.
1. Before going into the restaurant, check the menu online to see the healthy food options.
Scan the menu for healthy food options: You will be able to see if there are any baked, grilled, steamed, or roasted food options which would mean less calories and fat.
Choose Grilled or Steamed Options: When it comes to selecting protein sources such as meat or fish, opt for grilled, baked, or steamed preparations rather than fried or breaded varieties. Grilling or steaming helps retain the natural flavors of the food without adding excess oils or unhealthy fats. This simple swap can significantly reduce the calorie and fat content of your meal.
2. Avoid all you can eat buffets and watch portion sizes.
People like to get their “money’s worth of food” and will overeat to ensure that happens. Restaurant portions tend to be larger than what you might typically eat at home. Be mindful of portion sizes and consider sharing an entree with a dining companion or asking for a half portion. Alternatively, you can ask the server to box up half of your meal before it’s served, allowing you to enjoy a reasonable portion size without overindulging.
3. Stay hydrated! Drink water before the meal arrives and while eating the meal.
It’s easy to mistake thirst for hunger, especially when dining out. Stay hydrated by drinking water before and throughout your meal. Limit sugary beverages such as soda and sweetened iced tea. Water not only helps keep you hydrated but also promotes feelings of fullness, which can prevent overeating.
This will not only save calories and carbohydrates, by not choosing sweet tea or regular soda, but it will also save you money!
One study showed that if you consume 17 oz of water 30 minutes before your meal, you will eat less calories and lose 44% more weight than those who did not drink the water before the meal.
4. Order your meal before anyone else.
If you order first, you will have more self-control to order healthy food, but if you order last you might be tempted to order the same as other people at your table.
Don’t hesitate to customize your meal to better suit your dietary preferences and needs. Most restaurants are willing to accommodate special requests, such as swapping out fries for a side salad or asking for dressings and sauces on the side. By making small adjustments to your order, you can create a healthier and more satisfying dining experience.
5. Avoid the breadbasket and the chip basket that are “free”.
This will not only “fill you up” with extra carbs, you will not leave much room for the healthier vegetables and lean protein that will be arriving soon.
6. Swap unhealthy sides (French fries or loaded baked potatoes) for vegetables.
Look for healthier options like: Broccoli, Cauliflower, Carrots, Asparagus, Side Salad, Cabbage, Collards, or Spinach.
Prioritize Whole Foods: opt for dishes that feature whole, unprocessed ingredients such as lean proteins, whole grains, fruits, and vegetables. These healthy food choices are typically lower in calories, saturated fats, and added sugars compared to heavily processed alternatives. Choosing meals centered around whole foods is a surefire way to support your overall health and well-being.
7. Sauces and Dressings on the Side
We can limit the amount of sauces and dressings we use if it is in a small container on the side and we dip our empty fork into the sauce/dressing and then pick up our food. Overall, you’ll use less, which means less calories and fat.
8. Mindful Eating
Mindful eating helps people ensure they are aware of the flavor and aroma and has proven to help with self-control and therefore prevent overeating.
Practice mindful eating by paying attention to hunger and fullness cues throughout your meal. Take your time to savor each bite and stop eating when you feel satisfied rather than stuffed. Eating mindfully can promote a greater sense of satisfaction with your meal.
9. Slow Down and Chew Thoroughly
Try to take 15-20 minutes to eat each meal so that your belly has a chance to tell your brain that you are full.
When you slow down you will get fuller faster and therefore not overeat.
10. Best for Last – Only eat half of the meal you ordered.
By only eating ½ of the meal, you can save the other ½ for lunch the next day. This method will decrease the amount of calories, carbs, and fat consumed and has been proven to help people lose weight.
Choosing healthy food at restaurants is entirely possible with a bit of mindfulness and planning. By following these 10 tips, you can navigate restaurant menus with confidence, make nutritious choices, and continue to support your health and well-being. Whether you’re dining out for a special occasion or grabbing a quick bite on the go, prioritize whole foods, watch portion sizes, and remember to enjoy your meal in moderation. With these strategies in mind, you can dine out with pleasure while staying true to your healthy eating goals.
At Kinetic Physical Therapy and Wellness in Greenville, NC, we understand the importance of nutrition in supporting overall health and wellness. Our team is committed to providing personalized care and guidance to help you achieve your fitness and lifestyle goals. Contact us today to learn more about our services and how we can support you on your journey to better health.
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