Healthy Restaurant Meals: Top Tips for Eating Out
Eating out can be a delightful experience, but it can also be a challenge if you’re trying to maintain healthy eating habits. However, with a bit of knowledge and some strategic choices, you can enjoy dining out while still sticking to your health goals.
Here are our top 5 tips to help you navigate restaurant menus and make healthier choices:
(1) CHOOSE PROTEIN FIRST, NON-STARCHY VEGGIES SECOND, STARCH LAST
When scanning the menu, start by selecting your protein source. Do you fancy chicken, fish, plant-based options like lentils, or another protein-rich food? Choose a meal that contains a good amount of a protein-rich ingredient first and prioritise lean protein if possible.
Having enough protein in your meal will not only help you stabilise your blood sugar and support good energy levels, moods and weight management, but will also help you stay fuller for longer and reduce sugar cravings later on.
Next, make sure that the meal you’re opting for has a good amount of non-starchy veggies, for example leafy greens, broccoli, bell peppers, etc. Finally, choose your starch, and prioritise whole grains like quinoa or brown rice over refined options if you can. Or, if you don’t feel like having starch, ask for a double portion of veggies instead.
If nothing on the menu quite matches your needs, don’t be shy about asking for changes. Most restaurants are fine to make small swaps, like replacing French fries with rice or a side salad. These simple tweaks can make your meal a lot healthier and more nutritious.
(2) CHOOSE HEALTHIER COOKING METHODS
Go for dishes that are steamed, poached, baked, or grilled. These cooking methods use less oil and tend to be lighter and easier on your digestive system.
Steaming in particular also helps to retain the most nutrients.
Watch out for menu items labeled as crispy, breaded, stuffed, creamy, or buttery. These often mean not only a high calorie count, but also plenty of saturated fat or unhealthy vegetable oils (especially deep fried foods), which can be inflammatory for the body.
(3) AVOID FREEBIES
Skip the free bread basket.
While tempting, it’s typically filled with refined carbs that can spike your blood sugar and leave you feeling sluggish. Ask for a side salad or a vegetable starter instead - these will help add fibre to your meal, which is great for supporting blood sugar balance and regulating your appetite.
Also, beware of dressings and condiments.
Creamy dressings, dips, and condiments can add unnecessary sugar and unhealthy fats to your meal. Opt for a simple olive oil and vinegar or lemon juice mix for salads, and ask for sauces on the side so you can control the portion.
(4) CHOOSE YOUR DESSERT MINDFULLY
If you’re craving something sweet, go for fresh fruit instead of sugary desserts. Fruit provides natural sweetness along with fiber, vitamins, minerals and phytonutrients. You can often find tasty options like a mixed fruit salad or a simple bowl of berries that can satisfy your sweet tooth without the extra sugar.
If fruit doesn't quite hit the spot, consider a small serving of dark chocolate, which has less sugar than most desserts and contains antioxidants that are actually good for you.
Or, you can finish your meal with a ginger or peppermint tea, which both also help with digestion, leaving you feeling refreshed and less bloated.
(5) FINALLY - THE DRINKS
When eating out, picking the right drinks can also make a big difference for your health.
Water is always a great choice — it’s refreshing and will has zero calories.
If you can, skip alcoholic drinks, cocktails and sugary fruit juices, as these can all undermine your blood sugar stability, and negatively affect your energy levels, moods, and weight management.
Alcohol is also dehydrating and burdens your liver.
If you want something a little more exciting than plain water, go for kombucha, which has the added benefit of probiotics, iced peppermint tea, or fresh unsweetened lemonade with sparkling water. You can even ask to have it served in a wine glass to make it feel extra special! 😊
