Dining out can be convenient and delicious, and you can take advantage of the chance to spend time with your friends or family, or to finish up some business with co-workers. You might find it challenging to eat healthy when you eat out, but it is possible. Whether you are at a fast food chain or a more formal restaurant, you can make good choices for a meal that fits within a healthy diet plan.
Background
Most restaurants offer tempting choices, but these meals may be high in calories and fat. Eating healthy when dining out means staying within your calorie goals while getting essential nutrients. A basic approach can be to order a balanced meal with a lean protein, whole grain carbohydrate, fruit or vegetable and some low-fat dairy. Remember to keep your goals realistic, since eating out means that you need to choose from the restaurant menu, and not all restaurants will allow you to customize your order exactly as you wish.
Be Informed
If you can, check the nutrition information before you go to the restaurant to make sure that your order fits in with your eating plan. Look for options that are lower in calories, saturated fat, sodium and cholesterol, and higher in dietary fiber, potassium and other vitamins and minerals. If you are not sure what a menu item has in it, ask your server. Heart.org suggests ordering choices that do not have extra cheese or fatty meats, special sauces or mayonnaise.
Smart Strategies
Even if you don't get the chance to check the nutrition information before you order, you can try to control your calories and get a nutritious meal by using some general strategies. The 2010 Dietary Guidelines from the U.S. Department of Health and Human Services recommend ordering dishes with vegetables, fruit and whole grains when possible. Choose vegetables for your side dish and do not order foods that are creamy, fried, buttered or breaded. Ask for sauces and dressings on the side.
Portion Control
Even if your meal contains nutritious ingredients, it is not healthy if it provides more calories than you need. To keep your calories under control, the 2010 Dietary Gudelines from the U.S. Department of Health and Human Services recommend limiting your portion size. If your meal is too big, share it with a friend or pack some of it up to take home and eat later. Many desserts and appetizers provide hundreds, if not thousands, of calories, so skip them or just have a taste.
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