Healthy Dining Out: 7 Tips for a Guilt-Free Meal

Review the Menu in Advance

Before dining out, check the restaurant’s website for its menu and review it carefully.

This may help you figure out the healthiest options and help you establish a budget for spending.

Look for Keywords or Ask Your Server

When reviewing the menu, limit options that are deep-fried. Dishes that are fried or deep-fried, likely contain unhealthy fats or high amounts of salt.

Instead consider items that are grilled, baked, roasted, or steamed.

It is also helpful to ask your server how the food item is prepared and any “secret” ingredients such as the type of oil or fat used to prepare the dish (e.g. butter vs. margarine, lard vs olive oil).

Ask for Sauce or Dressing on the Side

Condiments, sauces, spreads, and some dressings may be packed with unhealthy fats and salt. Ask for these items on the side, so that you have control over the amount used as well as the flavor of your food.

Go for Veggies

Starting your meal with veggies, such as steamed broccoli or a fresh salad, will help you feel full sooner.

In addition, you’ll be getting a host of nutrients. If you still feel hungry after your meal, consider requesting another portion of veggies.

They’re low in calories and provide fiber which keeps you regular.

Be Mindful of Portions

Many restaurants offer larger-than-normal portion sizes.

Over time, this could affect your weight. Consider splitting your meal with a loved one or saving half of it for lunch the next day.

You can also ask the restaurant to provide a half portion.

Follow the MyPlate Guide

It may take a little creativity and thinking, but the MyPlate guide can be a helpful guide to making healthy meal choices.

For example, a MyPlate guided dinner meal might include: a grilled chicken sandwich topped with lettuce and tomatoes on a whole grain bun (if available) and a side of steamed broccoli, followed by a fruit parfait using low-fat yogurt for dessert.

You’ll gain all five food groups in one delicious meal!

Look for Food Safety Practices

Good food safety practices will keep you healthy and away from foodborne illness.

One way to avoid food poisoning while eating out is to order food that is properly cooked.

Items like meat, chicken, pork, and seafood should be cooked to temperatures that are high enough to kill harmful germs. If you receive food that appears undercooked, send it back immediately.

Proper food handling practices are also important. Check out the restaurant’s latest inspection report at your local health department’s website, to see how well they’ve been doing; or observe staff for proper safe practices such as the use of utensils when serving food, or the availability of proper hand washing facilities.

Above all, don’t forget to simply enjoy your meal!