Eight Rules For Dining Out The Healthy Way

Due to hectic work schedules and a new restaurant opening on every corner, Americans are eating out more than ever. According to the National Restaurant Association, Americans are dining out at least 4 times per week and the rate of obesity continues to climb. As a whole, we spend one billion dollars a day eating out, which averages out to be $1,117 per person per year. This is a huge amount of money that would be saved by just eating at home versus out.

So what’s the solution to the problem? Refuse to eat out? Americans don’t have to say “no” to eating out all together, but you can start to familiarize yourself with menus and learn to choose healthy items while dining out.

Here are 8 Rules to help you eat smart while dining out:

1. Look up the menu. Most restaurants post their menus along with nutrition information on their website. Research your options, and review not only calorie content, but portion size. More often than not, restaurants will give you 2-3 servings on one plate. Choose grilled, baked or broiled lean Protein sources, such as chicken breast, fish or lean steak. Ask for steamed vegetables vs. grilled. Choose a whole grain side, such as brown rice, quinoa or cous cous. Know what you will order before you go, and stick to it!
   
2. Be the first to order. Once you get to the restaurant, avoid browsing the menu so you can stay on track. Also, try to place your order first to avoid changing your mind after you hear what your friends or family are ordering. Focus on your overall goal to be healthy and stick with your original food choice.
   
3. Have it your way. Not sure what they use to “grill” their fish or how they prepare the mashed potatoes? There is always an opportunity to ask! While placing your order, inquire exactly how your food will be prepared. You may be able to reduce calories and fat by subtracting the butter or oil used for preparation. Some good questions to ask are: Can the dish be modified? What comes with the meal? Can I make substitutes? How large are the portions? Overall, don’t be afraid to modify a meal or make special requests.
   
4. Avoid being seduced by wordy descriptions. Many menus will try to reel you in with mouth-watering descriptions- don’t buy into it! Research shows words that promote taste and texture, such as “velvety” mousse or “legendary” spaghetti, can influence the way you think the food tastes. Words like these prep your taste buds to expect your chicken to taste extra juicy, when in reality it may just be average.
   
5. Stay away from snacking. Unless you are ordering an appetizer for your main entrée- stay away! Often times we can load up on many calories from appetizers then feel the need to eat our entire meal too. It is helpful to avoid the free bread basket or chips and salsa as well. These items can pile on the fat and calories-so have your server remove them from your table for best control.
   
6. Make a meal out of an appetizer. Certain appetizers can be great choices for an entrée; you just have to make the right choice. Steer clear of the chicken wings, mozzarella sticks and other fried foods. Look for healthy options like shrimp cocktail, salads, grilled vegetables or broth based Soups. Another idea is to combine an appetizer with a side salad; the salad will bulk up the meal to make you feel more satisfied without the extra calories.
   
7. Know your salads. Depending on how you toss it, a salad can be your best friend or your worst enemy. Make sure to pile on the greens, Beans and veggies while limiting salad dressing, cheese and bacon. Choose healthy salad dressings like low-fat vinaigrettes instead of cream-based dressings like ranch. Another helpful tip is to order your dressing on the side and dip your fork into it before dipping into the salad. This way, you’ll get a taste of the dressing on each bite without all the calories.
   
8. Portion control. Last but not least is Portion Control. As we talked about earlier, many restaurants serve you 2-3 portions on one plate! So what should you do? Try sharing a meal with a friend or family member to avoid over-eating. You can also ask your waiter to box up half of your meal before it is brought out to you, or box up part of your meal once served. The key is to eat to the point of satisfaction versus feeling overly full. As you are eating, you want to pay attention to your body and listen to your internal hunger versus fullness cues. Slowing down at meal times can give your mind some time to catch up with your body that you are actually full.
   

The Bottom Line: When dining out, be sure to research menu options before heading to the restaurant. Once you arrive, be the first to order and ask questions about how the meal is prepared, what comes with it and how large the portion sizes are. Be mindful while eating, and always stop when you feel satisfied.

Reference: M. Moreno, (2012, August, 13). 13 Rules for Dining Out on a Diet. NBC News.