The month of May is a celebratory time, packed with reasons to dine out, from graduations to end-of-year banquets, team parties, and the start of summer. But restaurant celebrations don’t have to jeopardize healthy eating.
Katherine Gerber, RD, a certified diabetes educator with UT Physicians Multispecialty – Cinco Ranch, shares tips for celebrating milestones and enjoying eating out with health in mind.
Why dining out is hard for healthy eating
Dining out removes control over how food is prepared and how much is served.
“There can be a lot of hidden ingredients that add extra calories, like sautéing vegetables in butter, or added sugar, fats, and oils,” Gerber said. “The volume of food served at a restaurant is often large, and it’s harder to control how much you eat.”
Start with a healthy eating plan
To avoid temptation, have a plan in place before arriving at the restaurant so you’re better equipped to make smart choices.
Follow these planning tips for healthy eating at a restaurant:
- Select your order in advance.
- Don’t arrive overly hungry.
- Don’t skip other meals beforehand.
“Take advantage of technology and read the menu before you go out,” Gerber said. “Planning what to order ahead of time reduces the temptation to order an unhealthy dish.”
Skipping other meals and arriving hungry can lead to overindulgence.
“It doesn’t mean you can’t treat yourself, but the goal is to enjoy some items, without straying from healthy habits,” Gerber explained.
How to eat healthy at a restaurant
When reading the menu, look for symbols next to an item that signify a healthier option, or look for a section on the menu with lighter fare.
Eating healthy at a restaurant may require adjustments to the meal and substitutions.
“Restaurants are pretty accommodating these days, and they want to please you,” Gerber said. “I encourage folks to speak up, feel confident in asking how a dish is prepared, and ask for a modification to better suit your health.”
Smart ordering strategies:
- Choose baked, grilled, roasted, or steamed instead of fried.
- Choose colorful foods.
Control portion sizes:
- Split entrees.
- Ask for a half portion, if possible.
- Ask for a to-go box when the food arrives, and divide the meal before eating.
Customize your meal:
- Ask for dressings and sauces on the side.
- Substitute fruits and veggies for fries and chips.
Be mindful of beverages:
- Avoid soda.
- Limit alcohol to one serving.
- Select water, sparkling water, or unsweetened iced tea.
Skip the freebies at the beginning:
- Pass on the bread service.
- Ask the server to remove chips and salsa.
“We’ve all overeaten the freebies at the beginning, get full, but continue to eat more once our meal arrives,” Gerber said. “This creates a miserable dining experience.”
Balance, not perfection
One restaurant meal doesn’t define overall health. It’s important to remember balance when enjoying a celebratory meal.
“The goal isn’t avoidance,” Gerber said. “The goal is eating the things you enjoy, while controlling how much and how often.”
Embrace the celebrations of life while dining out by focusing on social connections rather than the food, planning ahead, and tuning in to your fullness cues. Following these dining out tips can lead to greater success with healthy eating for a lifetime of restaurant meals.