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When you first begin to change your eating habits towards a healthier meal plan, there may be a significant learning curve required to figure out what works and what doesn’t when it comes to achieving your goals. However, once you get comfortable making healthy choices at home, there will come a time when you’ll want to go out to dinner without the fear of undoing all your hard work.
Ordering food out can be a minefield of bad options, and while the reality is that one meal will never ruin your progress, it’s nice to feel like you’ve done something good for your body instead of overstuffing and feeling bloated once you’ve left the restaurant. In order for you to stay on track with healthy eating without sacrificing your social life, we gathered the four dietitian approve hacks for restaurant ordering to make your meals *that* much healthier. And no, you don’t have to stick to just a salad.
Check Out The Menu Before
Looking at the menu before you head out to the restaurant gives you that much more time to figure out what to order instead of blindly choosing something in the moment that may not be the best option. “Planning ahead of time can help you orchestrate what you’re eating before you dine out to help you choose foods throughout the day in a balanced way,” explains Bonnie Taub-Dix, RDN and creator of BetterThanDieting.com. “But if you choose something ahead of time, don’t get annoyed at yourself if you change your mind when you get to the restaurant and the atmosphere puts you in the mood for a different dish. Losing weight doesn’t take rigidity — it takes some thought, patience and enjoyment as well.”
Break Down The Meal
By now you probably know the components of a healthy meal: protein, fats, and carbs. When ordering at a restaurant, take a look at what comes with the meal so you can choose a dish which hits as many of those macros as possible. “For example, if you have a piece or two of bread, and you order an appetizer that contains grains and then you order pasta as your main dish — that meal might contain more carbs than you’d generally have all day,” says Taub-Dix. “Try incorporating some variety with a combo of carbs, protein and healthy fats so that you’ll feel satisfied without deprivation.” This can look like a salad, piece of salmon, and side of rice, or a pasta dish with chicken and a steamed veggie.
Don’t Be Afraid To Ask Questions
Sometimes menu items are simplified for the sake of space, and not every ingredient is listed. Therefore, before you order, it may be worth asking the waiter about the specifics of the dish so you know what to expect. “Ask questions about methods of preparation before ordering to avoid surprises thwarting your efforts. Is the chicken on the salad grilled or deep fried? Is the side of brussels sprouts roasted, or slathered in cheese and bacon?” suggests Tina Marinaccio MS RD CPT. It’s frustrating ordering an item because you think it’s healthy, only to have something completely different than you imagined come out, so asking questions can cut down on confusion for a well educated decision.
Avoid Oils
Certain options such as olive and avocado oil are a valuable source of healthy fats, making them an essential part of any diet. However, oil is also typically high in calories and can add up quickly if portion control is not being exercised. “One tablespoon of oil is over 120 calories, and restaurants often have a heavy hand,” says Marinaccio. “When ordering a side of vegetables like broccoli or spinach, ask for it to be steamed instead of sauteed. You will easily save 500 calories.” Naturally it’s better to order veggies than another, potentially fried, side but an overload of oil can diminish the benefits of your greens. Steamed or sauteed veggies will taste just as good, and you can rest assured that you made the healthiest choice while eating out.
