Healthy Dining - Sharing Cherry Tomatoes
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Tips for Eating out while Staying Healthy

Eating out can be a challenge when you’re trying to maintain a healthy lifestyle. With so many tempting options and hidden calories, it’s easy to derail your diet goals. However, with a little planning and smart choices, you can still enjoy dining out without sacrificing your health.

1. Research the Menu

Before heading to a restaurant, take a few minutes to look up their menu online. This will give you a chance to review the options and identify healthier choices. Look for dishes that are grilled, baked, or steamed instead of fried. Also, pay attention to portion sizes and opt for smaller portions or share a meal with a friend if necessary.

2. Watch Out for Hidden Calories

When dining out, it’s important to be mindful of hidden calories. Many dishes may appear healthy but are loaded with added sugars, unhealthy fats, and excessive sodium. Avoid dishes that are heavily sauced or creamy, as these tend to be higher in calories. Instead, opt for meals that are prepared with fresh ingredients and simple seasonings.

3. Control Your Portions

Portion sizes at restaurants are often much larger than what you would typically eat at home. To avoid overeating, consider sharing a meal with a friend or ask for a takeout container when your food arrives and pack up half of your meal to enjoy later. Another option is to order an appetizer or a small plate as your main course, as these are usually more reasonably sized.

4. Choose Healthier Cooking Methods

When it comes to cooking methods, some are healthier than others. Opt for dishes that are grilled, baked, or steamed instead of fried. These cooking methods reduce the amount of added fats and calories, making your meal healthier overall. If you’re unsure about how a dish is prepared, don’t hesitate to ask your server.

5. Be Mindful of Beverages

Beverages can be a hidden source of calories and sugar. Avoid sugary drinks such as soda, sweetened iced tea, and fruit juices. Instead, opt for water, unsweetened tea, or sparkling water with a splash of citrus for flavor. If you prefer alcoholic beverages, choose light options like a glass of wine or a low-calorie beer.

6. Load Up on Vegetables

Most restaurants offer a variety of vegetables as sides or in salads. Take advantage of these options and load up on vegetables to increase your nutrient intake. Choose steamed or roasted vegetables instead of those cooked in butter or oil. Also, ask for dressings and sauces on the side, so you have control over how much you use.

7. Practice Mindful Eating

Eating out often involves socializing and distractions, which can lead to mindless eating. Practice mindful eating by paying attention to your hunger and fullness cues. Take your time to savor each bite and chew slowly. Put your fork down between bites and engage in conversation to slow down your eating pace.


Eating out doesn’t have to mean abandoning your healthy eating habits. By doing a little research, making smart choices, and practicing mindful eating, you can enjoy dining out while still staying on track with your health goals. Remember, moderation is key, and it’s okay to indulge occasionally. With these tips in mind, you can navigate restaurant menus with confidence and make choices that align with your healthy lifestyle.