How to eat healthy at restaurants

I will be honest with you; I do not particularly love eating out at restaurants. I am not a foodie and would generally prefer to just make myself something at home. However, I do love to go out and socialize and that often includes eating at a restaurant. And because of that, I have become a bit of an expert on how to order at restaurants and still stick with your health & wellness goals, while also enjoying the experience.  

Restaurants can be the downfall of many health goals. They use ingredients you wouldn’t normally use yourself, in quantities that you would not use, and it is very easy to end up ordering a three course meal (plus drinks). It is no wonder that studies show that the average meal at restaurants can easily be over 1,000 calories. There is a reason that one of the biggest recommendations for people who want to eat healthier is to cook most of your meals at home.

All that said, there is a way to still eat out and be healthy. Below are some of my favorite general tips:

• Do look at menu beforehand

• Don’t be afraid to ask for modifications – but do be nice & polite about it

• Do watch your alcohol intake

• Don’t assume that a salad is a healthy choice

• Do be wary of anything with the words fried, creamed, breaded, crispy, or stuffed

• Don’t skip other meals and arrive starving

• Do look for words such as grilled, steamed, roasted, sautéed, poached, or baked

• Don’t get swayed into ordering something you don’t want

• Do enjoy your meal!!

These are tips for when you are eating at restaurants regularly and want to stick to your health and wellness goals. If you are going to your favorite Italian restaurant that you go to once a year and are craving the filet mignon lasagna, then order that and savor every bite!

Here is an example of how I would approach the following menu –

• Avoid: mushroom fries, duck fat potatoes, and even the panzanella (all seem to be fried)

• Be wary of: butter lettuce salad (creamy dressing, bread crumbs & cheese)

• Potential options: broccolini (can ask for no cheese if don’t eat dairy), sweet gem lettuce (could ask for a protein added)

• Avoid: mac & cheese, probably all the flatbreads - if want one, the margherita is your best bet and splitting it would be even better

• Potential options: shishito peppers, fire-roasted shrimp (without the bread), fire-roasted beets

• Avoid: bolognese (the word hearty gives that one away), fried chicken sandwich, brisket sandwich

• Be wary of: BLT salad (lots of high calorie add ons), garam masala (rice and naan can add up)

• Potential options: mussels (without the bread), burger (can get without a bun and salad instead of fries), chopped salad (and add a protein)

Hope this helps the next time you are going out to eat! What is your favorite eating healthy at a restaurant tip?