2020 has turned out to be more than a little interesting. The stress of it all has undoubtedly led to some poor eating habits, even when we couldn’t go to our favorite restaurants. While eating healthy at home is one goal to strive for, we also must be conscious of what we’re really eating when we go out-to-eat.
While going to restaurants or through the drive-thru can blow your caloric budget, it doesn’t have to. Eating out doesn’t always have to mean cheating on your diet. While eating healthy while eating out is challenging, it’s not impossible.
Of course, healthy eating happens most effectively and reliably when you cook in your own home with fresh produce and whole foods. Statistics show that a third of Americans eat fast food daily, among other things. The fact is, we’re going to eat out. Even if it isn’t a regular habit, we still must prioritize health and nutrition, no matter where you eat. These are just a few useful tips I’ve learned through my own health journey.
6 Strategies for Eating Healthy When Out-to-Eat
1) Scope out the menu ahead of time.
While your decision to eat out may be impulsive, get in the habit of checking the menu before you choose where to dine. You may find that there are no suitably healthy options available or may be able to better weigh your choices when you’re not yet hungry. Choose what you’re going to eat before you arrive — you won’t be bogged down or swayed by distraction, enticing smells, or what your companions are ordering.
On that same note, order first. Studies show that we are subconsciously swayed into changing our orders in restaurants when we discover what our peers are ordering.
Additionally, some online menus include more detailed nutritional information, particularly in the case of chain restaurants. Preparing ahead of time means that you can make more sound comparisons without the pressure of ordering in the moment.
2) Split the entree.
Many, many restaurants are overly generous when it comes to portion sizes. We also tend to overestimate what a portion should be, which easily leads us to overeat. Save your caloric budget and money by splitting your entree. Now, this can be done in one of two ways. One, you truly split the entree with a companion. In some places, you can even ask for a half-portion.
The other way is to physically “split” your food before you begin to eat with the intention of taking home a doggie bag. Not only does this encourage portion control, but you get two meals for one!
3) Compare calorie content.
I remember the days when fast-food restaurants did not have their calorie content listed. While I didn’t want to know how many calories I had based on past poor decisions, I’m thankful for it now. It makes it easier to compare items and choose something healthier than you would have under normal circumstances. Decisions you can make with this knowledge? You can skip the combo and stick to just a sandwich. Skipping the fries makes a big difference!
You can also compare item-by-item. If you’re like me, it usually means you wind up ordering salads or wraps. Also note, however, the calories in different sauces and dressings. These can add up quickly! Not only should you ask for these things on the side so you can better control the portions, but you should compare to find the most sensible choice.
4) Pay attention to cooking methods.
When ordering, mind how your food is cooked. Beware of words like crispy, fried, sauteed, pan-fried, etc. Opt for foods that are grilled, steamed, poached, and roasted instead. How your food is prepared greatly impacts its nutritional content. Even something as simple as swapping fried chicken for grilled can make a big difference.
5) Skip the freebie fillers.
Chips and salsa. Bread and olive oil. Rolls and honey butter. The free fillers provided by many restaurants must be avoided! Not only are these freebies usually high-carb, but they often come with oils, butter, or cheese (if you spring for the bowl of queso) that can also dramatically impact your diet. By the time you make your way through the free bread and to your entree, you’re already full — but you’re going to eat because you paid for the meal!
Skip the fillers and focus on what you truly want to eat. Fillers are eaten out of boredom or to stave off hunger. Trust me — you can stand to get a little hungry before your meal gets there.
6) Mind your drinks.
Never drink your calories. When you’re out-to-eat, it can be tempting to spring for a more “exciting” beverage to compliment your meal. However, so many of these drinks can be high in sugar and calorie content. Avoid sweet teas, sodas, and alcoholic beverages. When you’re drinking calories, they don’t make you feel full or satisfied and they’re difficult to estimate effectively. Two glasses of sweet tea can be as much as 500 calories! That’s a quarter of the average recommended daily caloric intake...just in the drink!
What are your best strategies for making healthy choices while out-to-eat? Share in the comments.