Healthy Eating Out

Navigating restaurant menus without derailing your goals might seem impossible. But with some savvy strategies, you can enjoy dining out without backpedaling on your health. In this guide, I’ll show you the secrets to mastering healthy eating out so you can fuel your body, savor your meals, and stay on track. Let’s dive in.

Start with a Plan

When dining out, the setting, atmosphere, and the company you’re with can sway your choices. But a good plan will help you stay on course. Here are some tips to set you up for success:

• Research the Menu: Most restaurants post their menus online. Look them up before you go. Identify healthy options that align with your goals.
• Preempt Your Order: Decide what you’ll order ahead of time. This reduces impulse choices that might sabotage your progress.

Make Smart Substitutions

Customizing your meal might seem a tad picky, but it’s essential. Here’s how to make it work for you:

• Swap Out the Sides: Skip the fries or creamy mash; opt for a side salad, steamed veggies, or a baked potato.
• Choose Lean Proteins: Instead of fried or battered, look for grilled, baked, or broiled options.
• Dressing on the Side: Salads are great, but dressings can be calorie bombs. Ask for it on the side so you control how much you use.

Beware of Hidden Calories

Restaurants are notorious for sneaking in extra calories. Here’s where you should be extra careful:

• Sauces and Dressings: They’re packed with sugars and oils that can spike the calorie count.
• Breads and Starters: The bread basket might be tempting, but it’s also easy to overindulge. Try to limit these distractions so you can savor your main meal guilt-free.
• Beverages: Alcohol and sugary drinks are high-calorie culprits. Stick to water, sparkling water, or herbal teas, and if you are drinking alcohol, choose options with lower sugar content, like a glass of wine or a vodka soda.

Portion Control Is Key

Restaurant portions are often much larger than what you would serve yourself at home. But you can control this:

• Divide and Conquer: Ask for a to-go box at the beginning of the meal. Before you start eating, portion half of it for tomorrow’s lunch.
• Eat Mindfully: Slow down. Savor each bite, and pay attention to how full you feel. This helps you enjoy your food while reducing the likelihood of overeating.

Desserts: Rethink the Sweet Finish

A healthy dining experience does not have to include dessert, but if you crave a treat, approach it wisely:

• Share a Dessert: You can get a taste of indulgence without devouring the whole dessert yourself.
• Choose Fruit-Based Options: When possible, pick desserts with fresh fruit to add fiber, vitamins, and a natural sweetness that is more nutritious.

Making It a Lifestyle

Eating out with healthier selections is not about restriction; it is about balance. The goal is to make choices that leave you satisfied, not stuffed or regretful. Keep these strategies in mind every time you eat out. You’ll feel empowered and in control of your choices, and, most importantly, you’ll be able to enjoy the experience while staying aligned with your health goals.

JOIN LEVEL ABOVE FITNESS TODAY

If you are looking to master the art of healthy eating and maintain weight without sacrificing the joy of dining out, schedule a No Sweat Intro with Level Above Fitness. During this free consultation we will discuss how our program can help you elevate your lifestyle and reach your goals. Click here to get started!