Eating out is fun, and with our hectic work schedules, it’s often inevitable too. Whether it’s a family dinner, an office get-together, or a friend’s party, we have multiple reasons to indulge in food that’s flavorful, fast, and convenient. But while it may be enjoyable in the moment, it can take a toll on our health. Many dishes served at restaurants or events are high in calories, sugar, salt, or unhealthy fats, which not only affect our health but also derail our weight loss efforts.
But this doesn’t mean you have to give up your favorite meals. It just means you need to make some smart, conscious choices – that are healthy and sustainable too. Let’s look at how to make healthier decisions when eating out.
Making Smart Choices: Making Healthier Decisions When Eating Out
Before you browse through restaurants’ menus, keep your goal in mind: eating healthier. It will help you make smart choices.
1. Order Healthy
When in a restaurant, take a few minutes to read the menu and select items that are closer to the healthier spectrum. Look for items with words like “grilled,” “baked,” “steamed,” or “fresh.” Avoid items that say “fried,” “crispy,” “loaded,” or “smothered.”
2. Start with a Salad or Soup
Begin your meal with a fresh salad or a clear broth-based soup. These options are low in calories but high in volume, which means they help you feel full without overeating. Just be careful with the extras. Skip creamy dressings, fried toppings, and heavy cream-based soups. Instead, order lighter versions (that use vinaigrettes, lemon juice, or a sprinkle of olive oil) to keep things healthy. It will set the tone for a balanced meal and reduce the temptation to overindulge later.
3. Swap Your Sides
Fries, chips, or creamy coleslaw – side dishes can sneak in a lot of extra calories, salt, and fat, and should be avoided. Instead, go for healthier options like fresh fruit, a side salad, or steamed vegetables. These foods add more vitamins, fiber, and color to your plate, without the guilt and extra grease. Making this simple switch is one of the easiest tips on eating healthier and can make a big difference in how balanced your meal is.
4. Choose Water, Always!
Soda, sweet tea, and milkshakes have a lot of sugar and empty calories that don’t fill you up. A large soda can have as much sugar as several candy bars! Choosing water, sparkling water, or unsweetened tea is a simple and powerful step toward eating healthier — and it doesn’t cost extra!
5. Watch the Portion Size
Let’s think about a puzzle. You are trying to build a healthy meal plan. Which action for healthier eating should be placed in the missing box? You have:
- Choose grilled food
- Add more vegetables
- ?? (missing box)
- Drink water instead of soda
Which action for healthier eating should be placed in the missing box?
Answer: Watch your portion size.
Portion control is key when you’re trying to eat better. Eating out often means large portions, sugary drinks, and extra fat or salt. This can lead to weight gain and health problems like diabetes or high blood pressure. To stay in control, try to make smart choices.
Ask for a half-size portion, if possible. Or share your meal with a friend or family member. You can also ask for a to-go box and save half for later. This way, you can enjoy your favorite food the next day too.
How Does Mindful Eating Help People Make Healthier Food Choices?
Mindful eating means paying attention to what you eat and how it makes you feel. It helps you listen to your body. Are you really hungry? Or just bored?
Here’s how mindful eating helps with healthier food choices:
- You eat slower and enjoy your food more.
- You stop eating when you feel full.
- You notice how certain foods make you feel (light and happy vs. tired and bloated).
By being mindful, you’re more likely to pick healthier foods over junk food.
How to Start Eating Healthier When Eating
1. At Fast Food Places
- Order a grilled chicken sandwich instead of a burger.
- Skip the cheese or mayonnaise.
- Choose a side salad instead of fries.
- Ask for dressings and sauces on the side.
- Avoid super-sized meals.
Small swaps like these can help you enjoy fast food without hurting your health goals.
2. At Buffets and Parties
- Walk around and look at all the options before filling your plate.
- Choose lean proteins, fruits, and vegetables first.
- Use a small plate to avoid overeating.
- Limit heavy sauces, dips, and desserts.
- Eat slowly and stop when you’re full.
3. Every Day
You don’t need a special plan or diet to eat better. These easy tips on eating healthier work whether you eat in or out:
- Fill half your plate with veggies.
- Choose whole grains like brown rice or whole-wheat bread.
- Read nutrition labels when shopping.
- Cook at home more often.
- Pack healthy snacks when you’re on the go.
Smart Choices Make a Big Difference
Making healthier decisions when eating out is not about giving up your favorites. It’s about making smart choices and enjoying your food while taking care of your body. Start with one small step today. Whether it’s swapping fries for salad or drinking water instead of soda, every small change leads to a healthier you!
Need help? Schedule a consultation with our board-certified obesity medicine physician, Dr. Mona Lala, and get personalized guidance to build healthy eating habits that last. Whether you’re just starting your journey or looking for expert support, our weight loss consultant is here to help you take that first smart step. Book your consultation today and start making healthier choices with confidence!
