Love dining out but dread the calorie overload? You can enjoy restaurant meals without compromising your diet by making smarter choices.
Dining out doesn't have to derail your diet. Whether you're aiming to lose weight or maintain a healthy lifestyle, eating out can be a minefield of high-calorie temptations. However, with a few strategic choices, you can enjoy your meal without the guilt or the need to loosen your belt. Here are five tips to help you navigate the menu and make healthier choices.
At home, you control the amount of butter, mayo, and oil in your food, but restaurant chefs often use these liberally. For instance, one tablespoon of mayonnaise contains around 94 calories (source: USDA), which is equivalent to an egg or a whole pear—both of which are more filling. To keep your meal lighter, ask for sauces on the side so you can use them sparingly. Alternatively, opt for low-calorie options like mustard or balsamic vinaigrette.
Side dishes can make or break a healthy meal. A piece of grilled chicken paired with buttery mashed potatoes, French fries, or garlic bread can quickly add up in calories. Instead, choose steamed vegetables, a side salad with light dressing, brown rice, or whole grain bread. If you're craving something indulgent, ask for a half portion or share it with a friend.
Appetizers and desserts are often the most calorie-dense items on the menu. If you have a sweet tooth, consider sharing a small dessert with the table and opt for lighter options like frozen yogurt or fruit. If an appetizer is too tempting to resist, consider having it as your main course. Appetizer portions are smaller, and pairing it with a green side salad can make for a satisfying meal.
The way food is prepared significantly impacts its nutritional value. Avoid dishes that are deep-fried, pan-fried, or barbecued, as these methods often involve heavy oils and sugary sauces. Instead, look for items that are grilled, steamed, or seared. Many restaurants offer "heart-healthy" or "diet-friendly" options that are prepared with less fat and fewer calories.
Large portions of dairy can be surprisingly unhealthy. While a little bit of cheese, milk, or egg is fine, dishes smothered in cheese can be calorie bombs. Restaurants often use generous amounts of cheese because it's popular. If you're ordering a dish with cheese, ask for a lighter portion or see if you can go without it altogether.
By making these mindful choices, you can enjoy dining out without compromising your health goals. Remember, it's all about balance and making informed decisions.
This article provides practical tips for reducing calorie intake while dining out, helping you maintain a healthy lifestyle without sacrificing the joy of eating out.
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