An effective tip to support overall health when dining out is to make sure that your plate has vegetables annd/or fruits and other brightly colored plant foods on it. For example, if you order a steak, add a side salad with lettuce and tomato. If you order an omelette, consider adding herbs, peppers and spinach or a sweet potato. Perhaps add a bowl of berries with your chocolate cake for dessert. Adding fruits and vegetables to other foods that are not be as healthy increases the antioxidant capacity, fiber, anti-inflammatory compounds and overall nutrition in the meal.
When it comes to making healthier choices while dining out, knowledge is power. Thanks to the FDA's mandate in 2018, chain restaurants are now required to disclose nutritional information, empowering consumers to make more informed decisions about what they eat. This transparency has become increasingly important as more individuals contend with food allergies and intolerances. While not all restaurants may provide detailed ingredient lists, many offer information on major allergens such as milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, soybean, and now sesame, too. Utilizing resources like restaurant websites can help diners identify options that align with their dietary needs and preferences. By taking advantage of available information and being proactive in their choices, individuals can enjoy dining out while prioritizing their health and well-being.
The biggest tip I give to my clients when it comes to dining out (or ordering in) is to put that meal into context. How often is this happening? If you dine out or order in frequently, then it is very helpful to look for satisfying and balanced options that are closely aligned with your health goals. On the other hand, if this is something you do every few months, then simply focus on what would feel good today. Though, with practice and reflection, the gap between your health goals and what feels good during and after the meal is much smaller than you might think.
I often share a personal tip with clients to assist them in making healthier choices while dining out. I suggest prioritizing vegetable-based dishes and lean protein options. Opting for meals centered around vegetables, fruits, whole grains, and lean proteins like grilled chicken or fish can ensure a nutritious and satisfying dining experience. Additionally, I encourage them to choose menu items prepared using healthier cooking methods such as grilling, steaming, or baking, instead of fried or heavily sautéed options. By selecting dishes that are high in fiber, vitamins, and minerals while being moderate in fat and sodium content, they can promote better overall health and well-being, even when enjoying a meal outside the home.
My go-to tip for making healthier choices while dining out is to not be afraid to ask for modifications. Whether it's requesting a dish without added salt, choosing steamed vegetables as a side, or asking for sauce on the side, small changes can make a big difference. It empowers you to enjoy your meal while sticking to your health and wellness goals. Remember, restaurants are accustomed to accommodating such requests, so you'll be in good company making these adjustments.
It's important to remember that you are not required to order from the menu. While it's tempting, choosing not to look at the menu but rather order based on the foods you should be eating on your diet, will save you from the emotional response your body has when seeing the unhealthy meal options.
I advise clients to thoroughly review the menu before dining out and look for keywords that indicate healthier options. Terms like "baked," "grilled," "steamed," or "raw" usually point to meals prepared with less oil and fat compared to those described as "fried," "crispy," or "battered." This small step can significantly impact making healthier choices, enabling you to enjoy dining out without compromising your nutritional goals. It’s all about making informed decisions.
Stay hydrated! When you're well-hydrated, not only does it support overall well-being, but it also primes your mind to make thoughtful choices about what goes on your plate.