Nutrition Tips Library 

file:///Users/amandadobler/Downloads/Dining%20Out%20Tips%20(2).pdfHow to Eat Healthy While Dining Out 

I love going out to restaurants - there’s something always so special about the experience - whether that’s the company that you’re with, the atmosphere of where you are, or the food itself! While the food and drinks can be delicious, they can also set you back if you’re trying to lose weight. However, that’s not to say that when you dine out you will never be able to eat healthy when you want to, it’s all about understanding little swaps and tricks along the way so that you’re able to add this into your lifestyle. 

When dining out, the portion sizes, calories, fat, and sodium (and so on) can add up quickly. Let’s look at some tips below to start being more mindful of when you choose to dine away from home (or even when you take in food too!) 

Tips for Being Health Conscious at Restaurants: 

1.  Check the Menu Online: This is something that my friends and family know me for - before going to any restaurant, I always look at their menu online - more so just because I’m so excited to eat, but it also helps me look at what the healthier options can be and decide on my entree BEFORE getting there and being persuaded to eat something else based on my hunger level. 
2.  Order Salad First: If you’re looking to get an appetizer and entree, a salad is always a great option. A salad is able to start filling up some of your hunger so you feel more satisfied, while also providing extra nutrients and veggies, especially if your main dish isn’t as packed with them. **This only applies to salads that are not covered in heavy dressing, cheese, bread, etc. 
3. Always ask for your salad dressing on the side - this way you control the portion sizes. Two tablespoons of caesar salad dressing can result in an extra 150-200 calories! 
4.  Order a Broth-Based Soup: Broth-based soups–think anything made with chicken, beef, or vegetable stock–is another good way to fill up your stomach before the main meal. A cup of soup loaded with veggies and some lean meat like chicken is both healthy and feeling! 
5.  Look for Loaded Words on the Menu: This means any dish that’s described as creamy, buttery, breaded, stuffed or smothered is likely loaded with fat and calories. Fancy-sounding terms like au gratin, parmesan, cheese-filled scalloped or sauteed is a giveaway that there are plenty of calories stuffed inside the meal. 

Higher Calorie Buzz Words: battered, crispy or crunchy, monster, a la mode, platter, glazed, au gratin, fried, crispy, dipped, scalloped, breaded, cream, alfredo 

Lower Calorie Buzz Words: steamed, baked, roasted, grilled, braised, broiled, seared

5.  Look for Healthy Terms: What do the words grilled, broiled and baked have in common? They're all words that indicate that the food was cooked in the healthiest way possible. Of course, there's always a chance the restaurant could use butter or sauces in the prep process, but below we discuss asking them to leave that off. 
6.  Double Up on Appetizers or Side Dishes: Rather than going for a main entree, double up on sides or appetizers! Many times restaurants offer seafood- or vegetable-based options on the appetizer menu that can serve as a healthy option. Just make sure you stay away from the breaded or sauced versions of the appetizers to keep it from becoming a calorie bomb. 
7.  Request for Butter/Sauces on the Side: You know to look for certain words on the menu to clue you in to added fat and calories in entrees, but restaurants don't always indicate when they use extra butter or sauces to vegetables and meats. Avoid those unexpected extra calories by requesting that they cook without all butter and dressings. You can opt for it on the side if you want. 
8.  Use the Fork-Dip Method: Want to indulge in some creamy dressings, but don't want to add a ton of extra calories? Ask for it on the side and then dip your fork in it before you load it up with lettuce

and crunchy veggies. That way you get a little taste of the creamy stuff you crave without going overboard. 

9.  Immediately Ask for a To-Go Box: Avoid overeating by immediately putting half—or even 75 percent—of your entree into a to-go box to eat as leftovers at home. It's like getting at least two meals for the price of one! 
10. OR - ask someone you’re dining with if they’d like to split that unhealthier entree that you’re craving. Fill up on healthier sides or appetizers with this! 
11.  Say No to the Bread Basket/Chips and Salsa: This is definitely a hard one for me, but if you're with guests who are also watching what they eat, then ask for no bread/chips to be served so you’re not tempted. If you are given this, only put one portion on your plate and stick to that OR ask for a healthy alternative for you instead so you're not tempted. 
12.  Drink Water throughout Your Meal: Many times we think we're hungry when we're actually just thirsty. Alternate bites with big gulps of water. It'll force you to slow down as you eat, and you'll be better able to judge your level of hunger to keep you from overeating. 
13.  Don’t go to the Restaurant Starving: This is definitely a way to overeat and not think about healthier options because you’re so hungry - try to fill up on a more substantial meal earlier in the day. 
14.  Plan a Lighter Activity after the Meal: It’s always great to “walk-off” what you’ve eaten after dinner - even if it’s just a 15 minute stroll, this will help you relax and help you digest so that you don’t feel so overly full. 
15.  Pop a Mint When You’re Done: Declare you’re done eating by eating a piece of gum or mint so that you’re not tempted to keep going. Ask your server to immediately box up your food or take it away! 
16.  Give Yourself a Pep Talk: This may sound silly, but this can help give you motivation to be healthier throughout your meal. Giving yourself a goal makes it real and puts you in the right mindset to approach the meal from a healthy mindset. 

Tips for Dining Out on a Vegetarian/Restricted Diet: 

•  Plan Ahead: First thing’s first, as much as possible, know where you’re going; this can help give you a game plan when dining out on a restricted diet. Most menus can be adapted in some way, whether that’s to have a dish without the chicken, go lighter on the cheese or so on. 
•  Don’t be Afraid to Speak Up: Sometimes kitchens have vegan/vegetarian-specific dishes that are off menu, but you have to ask to know about these available options. Your server might be able to make recommendations for dishes that can be made the way you’d like it. 
•  Pile on the Sides: Most of the time, side dishes at restaurants are vegetarian/vegan/pescatarian and can be on the healthier side. You can go double the amount of sides if you don’t see anything to your liking in the entree section. 
•  Opt for Variety: When eating out, the best advice I can give is choosing meals with a variety of grains, plant-proteins, fruits, and veggies to ensure that you’re loading up on all nutrients and not just one food group! 

Restaurant Cuisine Examples:

Italian:  Minestrone soup, pasta fagioli, house salad, grilled calamari, bruschetta, mussels in white wine, any chicken dish but get it grilled instead, fresh fish or seafood, red sauces (cacciatore or marsala)

Indian:
Tandoori protein, chana masala, aloo gobi, kebabs

Thai:
Tom yum soup, curry with protein (eat more of the protein than curry!), fish with veggies, summer rolls, chicken satay, beef + broccoli

Mexican:
Ceviche, chicken tortilla soup, grilled shrimp salad, guacamole (with one serving chips!), grilled fish, fajitas (with minimal tortillas), salad burrito bowls, grilled fish or chicken tacos, as much pico as you want!

Japanese:
Sashimi, miso soup, grilled seafood, ginger salad, simple sushi rolls (scallop, salmon, tuna)

Chinese:
Chicken and broccoli or beef + broccoli, mixed vegetables, all sauces on the side to be dipped, buddha’s delight