Fast food joints, greasy spoons and even high brow restaurants can be traps for those hoping to eat healthy. Calories are often hidden in creamy sauces, rich sides and huge portions, weakening your resolves and causing you to eat more than you'd planned. When eating healthy, you can still go to your favorite restaurant, just do so armed with the knowledge that will help you to eat less and make better choices. You don't need to miss out on any of the fun of eating out, just the pounds, fat and calories.
Step 1
Start with a salad, urges the United States Department of Agriculture. A green salad topped with fiber-rich vegetables like carrots, peas, tomatoes and celery can help fill you up at the start of the meal so that you aren't tempted into overeating some of the more indulgent fare offered. Make sure to order an oil-based vinaigrette on the side instead of a fattening cream-based salad dressing to keep your calorie count low.
Step 2
Read through the menu carefully, and watch for food buzz words that let you know how the food is prepared, and how healthy it will be, says the American Heart Association. Be wary of foods that are described as fried, creamy, stuffed, sauteed or crispy. Watch for and select foods that are described as being steamed, poached, roasted, baked or grilled, because those dishes will have less fat and fewer calories.
Step 3
Ask for a glass of water right away to sway you from choosing sugary sodas or high-calorie specialty alcoholic drinks, says KidsHealth.org. Milk and diet sodas are also a good choice. Ordering one at the start of the meal will give you time to sip and read over the menu to make good choices. For extra flavor, ask for a twist of lemon and lime.
Step 4
Order an appetizer in lieu of an entree. Most restaurants serve appetizers that are just reduced portion sizes of full-size entree. You'll get the same taste, with a smaller size and fewer calories. In this way, you don't have to worry about portion control or leaving food on your plate to eat a healthy portion of food. Also, appetizers are typically half the cost.
Step 5
Choose better sides. Instead of going with steak fries or mashed potatoes, ask your server about a small salad or roasted vegetables instead. The restaurant likely has lighter choices, even if they aren't prominently displayed on the menus.
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