How to Eat Out on a Diet: Healthy Tips for Dining Out

Introduction

Eating out can be one of the most enjoyable social activities, but it often comes with challenges when you’re trying to stick to a diet. Restaurant menus are filled with tempting options that may not align with your health goals, making it easy to stray from your plan. However, dining out doesn’t have to sabotage your diet. With a few smart strategies and a bit of planning, you can enjoy eating out while still staying on track.

In this article, we’ll explore healthy tips for dining out on a diet. From making mindful menu choices to managing portion sizes, these tips will help you navigate restaurant menus with confidence and make decisions that support your health and wellness goals.

1. Plan Ahead

Research the Menu

Before heading out to eat, take a few minutes to research the restaurant’s menu online. Many restaurants post their menus on their websites, allowing you to review the options and choose a meal that aligns with your dietary goals. Look for dishes that are grilled, baked, steamed, or broiled rather than fried, and opt for items that include plenty of vegetables, lean proteins, and whole grains.

Call Ahead for Modifications

If you’re unsure whether a restaurant can accommodate your dietary needs, don’t hesitate to call ahead and ask. Many restaurants are willing to modify dishes to make them healthier, such as serving dressings and sauces on the side, substituting vegetables for fries, or offering smaller portion sizes.

Check Nutrition Information

If available, review the restaurant’s nutrition information before you go. This can help you make informed choices about what to order and avoid dishes that are high in calories, fat, sodium, or added sugars.

2. Make Smart Menu Choices

Start with a Healthy Appetizer

Starting your meal with a healthy appetizer can help curb your hunger and prevent overeating later in the meal. Opt for appetizers that are low in calories and rich in nutrients, such as a garden salad with vinaigrette, a vegetable-based soup, or a plate of steamed edamame.

Choose Lean Proteins

When selecting your main course, focus on lean protein options such as grilled chicken, fish, tofu, or legumes. These proteins are lower in saturated fat and calories compared to red meat and fried options, and they provide the essential amino acids your body needs for muscle maintenance and repair.

Prioritize Vegetables

Vegetables should take center stage on your plate. Look for dishes that include a generous portion of vegetables, either as a side or as part of the main dish. If your meal doesn’t come with vegetables, consider ordering a side of steamed or roasted vegetables, or a simple salad to complement your entrée.

Beware of Hidden Calories

Many restaurant dishes are loaded with hidden calories from dressings, sauces, and cooking oils. To reduce your calorie intake, ask for dressings and sauces on the side so you can control how much you use. Additionally, request that your meal be prepared with minimal oil or butter, and avoid dishes that are described as creamy, cheesy, or fried.

Opt for Whole Grains

When available, choose whole grain options such as brown rice, quinoa, whole wheat pasta, or whole grain bread. Whole grains are higher in fiber and nutrients compared to their refined counterparts, helping you feel full and satisfied for longer.

3. Practice Portion Control

Share or Save Half for Later

Restaurant portions are often much larger than what you would typically eat at home. To avoid overeating, consider sharing your meal with a dining companion or asking for a to-go box at the beginning of the meal. This way, you can portion out half of your meal to save for later, ensuring you don’t consume more than you need.

Order Smaller Portions

Some restaurants offer half-size portions or lunch-sized portions for dinner. If available, opt for these smaller portions to help manage your calorie intake. Alternatively, consider ordering an appetizer as your main course, paired with a side salad or vegetable dish.

Avoid the Bread Basket

Bread baskets can be a major source of empty calories before your meal even begins. If you find it hard to resist, ask your server to skip the bread basket altogether. If you do indulge, limit yourself to one piece and skip the butter or oil.

Be Mindful with Alcohol

Alcohol can add a significant number of calories to your meal, especially if you’re having multiple drinks. Stick to one drink if you choose to drink, and opt for lighter options like a glass of wine, a light beer, or a vodka soda with lime. Avoid sugary cocktails, which can be high in calories and added sugars.

4. Make Special Requests

Customize Your Order

Don’t be afraid to make special requests to customize your meal to fit your dietary needs. Most restaurants are happy to accommodate requests such as grilling instead of frying, using less oil, or substituting a side of vegetables for fries. Be polite and specific with your requests to ensure your meal is prepared to your liking.

Skip the Extras

Many dishes come with extras like cheese, sour cream, bacon, or croutons that can add unnecessary calories and fat to your meal. Ask your server to leave these extras off or serve them on the side so you can control the amount you use.

Ask for Healthy Substitutions

If a dish comes with a side that doesn’t align with your diet, such as fries or mashed potatoes, ask if you can substitute a healthier option like a side salad, steamed vegetables, or a baked potato. Most restaurants are willing to make these substitutions at no extra charge.

5. Practice Mindful Eating

Eat Slowly and Savor Your Food

Eating slowly and savoring each bite can help you tune into your body’s hunger and fullness cues, preventing overeating. Take your time to enjoy the flavors, textures, and aromas of your meal, and put your fork down between bites to pace yourself.

Listen to Your Body’s Signals

Pay attention to how your body feels throughout the meal. If you start to feel full, stop eating and ask for the remainder of your meal to be packed up to go. It’s okay to leave food on your plate if you’re satisfied—it’s better to stop when you’re full than to overeat.

Limit Distractions

Dining out is often a social experience, but try to minimize distractions while eating. Avoid mindlessly eating while engaged in conversation, on your phone, or watching TV. Focus on your meal and the experience of eating to enhance your enjoyment and satisfaction.

6. Handle Desserts Wisely

Share a Dessert

If you’re craving something sweet, consider sharing a dessert with a friend or family member. This allows you to enjoy a treat without consuming an entire portion on your own. Alternatively, choose a lighter dessert option like fresh fruit or sorbet.

Opt for Fruit-Based Desserts

Many restaurants offer fruit-based desserts that are lower in calories and fat compared to richer options like cake or pie. Look for options like a fruit salad, baked apple, or grilled pineapple to satisfy your sweet tooth in a healthier way.

Skip Dessert or Have It Later

If you’re already full from your meal, consider skipping dessert altogether or saving it for later. You can always enjoy a small treat at home after your meal or opt for a healthier sweet snack like a piece of dark chocolate or a yogurt parfait.

7. Stay Hydrated

Drink Water Before and During Your Meal

Drinking water before and during your meal can help you stay hydrated and may prevent overeating by helping you feel fuller. Start your meal with a glass of water, and continue sipping throughout to stay hydrated and satisfied.

Avoid Sugary Drinks

Sugary drinks like soda, sweetened iced tea, and lemonade can add a significant number of empty calories to your meal. Stick to water, sparkling water with a splash of lemon or lime, or unsweetened tea to keep your calorie intake in check.

Limit Alcoholic Beverages

As mentioned earlier, alcohol can contribute a large number of calories to your meal. If you choose to drink, limit yourself to one drink and opt for lighter options. Consider alternating between alcohol and water to stay hydrated and reduce your overall calorie intake.

8. Mindset for Success

Set Realistic Expectations

It’s important to set realistic expectations when dining out. While it’s possible to make healthy choices, it’s also okay to enjoy your meal and indulge a little. Remember that balance is key, and one meal won’t derail your overall progress.

Don’t Stress About Perfection

Dining out should be an enjoyable experience, not a source of stress. Don’t worry about making the “perfect” choice—focus on making the best choice you can in the moment. Allow yourself to enjoy your meal and get back on track with your healthy eating habits afterward.

Practice Self-Compassion

If you find yourself indulging more than you planned, practice self-compassion and avoid beating yourself up. Everyone has moments where they deviate from their diet, and it’s important to approach these situations with kindness and understanding. Simply refocus on your goals and move forward with a positive mindset.

Conclusion

Eating out on a diet doesn’t have to be a daunting task. By planning ahead, making smart menu choices, practicing portion control, and staying mindful throughout your meal, you can enjoy dining out while still supporting your health goals. Remember, it’s all about balance and making choices that align with your long-term wellness journey. With these tips in mind, you can confidently navigate restaurant menus and enjoy the experience of eating out without compromising your diet.