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How to Make Healthy Choices When Dining out

Dining out can be a great way to enjoy a delicious meal without the hassle of cooking and cleaning up afterwards. However, it can also be a challenge to make healthy choices when faced with a menu full of tempting and often unhealthy options. Luckily, with a little knowledge and planning, it is possible to enjoy a nutritious meal while dining out.

Research the Restaurant

Before heading out to a restaurant, take some time to research the menu options available. Many restaurants now offer their menus online, making it easier to plan ahead and make healthier choices. Look for dishes that are grilled, baked, or steamed, as these cooking methods tend to be healthier than fried or breaded options. Additionally, try to find restaurants that offer a variety of vegetable-based dishes, as these can be a great way to incorporate more nutrients into your meal.

Choose Wisely

When it comes time to order, try to choose dishes that are rich in lean proteins, whole grains, and vegetables. Opt for grilled chicken or fish instead of fried options, and choose whole grain options like brown rice or whole wheat bread. Additionally, try to incorporate as many vegetables as possible, either as a side dish or as part of the main course. Vegetables are packed with essential vitamins and minerals and can help to fill you up without adding excess calories.

Watch Your Portions

Portion sizes at restaurants are often much larger than what we would normally eat at home. To avoid overeating, try sharing a dish with a friend or family member, or ask for a to-go box at the beginning of the meal and pack up half of your meal to enjoy later. You can also ask for a half portion or choose from the appetizer menu, which typically offers smaller portion sizes. Another tip is to start your meal with a salad or broth-based soup, as these can help to fill you up and prevent overeating.

Be Mindful of Hidden Calories

While it’s important to choose dishes that are rich in nutrients, it’s also important to be mindful of hidden calories that can lurk in seemingly healthy options. Creamy dressings, sauces, and toppings can add a significant amount of calories and fat to a dish. Instead, ask for dressings on the side and opt for lighter options like vinaigrette or salsa. You can also ask for sauces and toppings to be served on the side so that you can control how much you add to your meal.

Stay Hydrated

Lastly, don’t forget to stay hydrated while dining out. Many restaurants offer a variety of sugary beverages, but these can add unnecessary calories and can leave you feeling dehydrated. Opt for water, unsweetened tea, or sparkling water with a splash of citrus for a refreshing and hydrating choice. If you prefer something with a little more flavor, ask for a glass of water with a lemon or lime wedge.

In conclusion, making healthy choices when dining out doesn’t have to be difficult. By researching the menu ahead of time, choosing wisely, watching portion sizes, being mindful of hidden calories, and staying hydrated, you can enjoy a nutritious and satisfying meal at your favorite restaurant. Remember, it’s all about balance and making choices that align with your health and wellness goals.