7 Simple Tips for Choosing Nutritious Meals When Dining Out

Many of us do great with eating healthy at home, but struggle when dining out. Huge bar tabs and double desserts can make it hard to stay on track. Don’t worry though, eating out doesn’t have to ruin your healthy eating habits. Here are some useful tips to help you maintain your nutrition while enjoying a night out.

Sticking to a diet or healthy eating plan when dining out can be challenging, but you don’t have to let one meal ruin your efforts. Try these seven easy tips to enjoy your restaurant meal without compromising your health goals:

1. **Cut Down on Sugar**: The average American consumes over 90 grams of sugar daily, which is a lot and contributes to obesity. When eating out, choose water or sparkling mineral water with lemon instead of soda. Ask for sauces on the side and use them sparingly. Opt for olive oil and balsamic vinegar over sugary salad dressings, and consider sharing dessert or skipping it altogether.

2. **Handle Alcohol Wisely**: Alcohol is often part of dining out and can be hard to give up. If you can’t swap it for sparkling water, try drinking alcohol earlier in the evening and drink plenty of water before and after. This helps flush out alcohol and reduces its negative impact. Limit yourself to two drinks and avoid sugary mixes like soda or juice.

3. **Pick Protein and Healthy Fats**: Choose meals rich in healthy fats and proteins, or add them as sides. This helps you feel full and less likely to crave dessert or processed carbs like bread or white rice. Foods like butter, avocado, olive oil, nuts, seeds, and lean proteins such as chicken and fish keep you in fat-burning mode better than refined carbs.

4. **Load Up on Vegetables**: Vegetables are high in fiber and great for any meal, especially when eating out. Ask the waiter to replace potatoes or rice with extra steamed vegetables or a green salad.

5. **Be a Picky Eater**: Restaurants are usually accommodating to special requests, so don’t hesitate to ask for what you want. If you feel uncomfortable asking, you can always mention food allergies to ensure your needs are met.

6. **Drink Water Before Eating**: Drinking a large glass of water before your meal can help you feel full faster, leading to fewer calories consumed. Studies have shown that drinking water before meals results in eating less and losing weight. Additionally, staying hydrated helps with digestion and boosts your metabolism.

Even if you have a night out where you ignore all these tips, don’t beat yourself up. Just get back on track the next day. Everyone slips up, but getting back on track quickly helps you continue towards your health and fitness goals.

Do you have any other healthy eating tips? Feel free to share your ideas in the comments!