If you eat out at restaurants frequently, it can make it harder to eat a healthy diet. This is especially true when you go to restaurants that serve large portions. You can find healthy options at most restaurants if you know what to look for and you can adopt strategies that keep yourself from eating too much.
Significance
Nutrition information can help you to choose the best option when you are eating out. You can use this information to avoid foods that are high in salt, sugar or saturated fat. Knowing what constitutes a serving of different foods can help you keep your portion sizes under control as well, since restaurants typically serve larger portions.
Identification
Some restaurants make it easy to choose the healthiest options by putting their nutrition information online or on their menus. However, in most cases you have to guess based on the descriptions on the menu. Items that are fried, have gravy or cream-based sauces have more fat and calories than those that are poached, broiled, baked, steamed or grilled. Chicken and fish without skin are healthier options than pork or beef.
Considerations
If you aren't sure whether an item is healthy, ask your server how it is prepared. Most restaurants allow you to make special requests. You can ask for sauces and dressings on the side to minimize fat and calories, and ask to have your food prepared with minimal oil or butter. You can often replace french fries with a side salad or vegetables.
Strategies
Try ordering an appetizer instead of an entree, as these are typically smaller servings, or take half of your food home for another meal. Choose items that contain lean protein, whole grains and fruits or vegetables over those that contain only meat and refined grains. Avoid eating the extras, such as bread and butter or chips and salsa, that the restaurant provides while you are waiting for your food, advises the University of California, Los Angeles.
Expert Insight
Planning ahead can help you keep your restaurant meals as healthy as possible, according to the University of California, Los Angeles. Plan to eat at a restaurant you know has healthy options, and decide what you are going to eat before you arrive. If the portions are large, you can plan how much of each part of your meal you will eat. You can avoid being tempted by unhealthy options if you choose what you want ahead of time so you don't have to look at the menu.
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