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How to Stay Healthy While Dining Out: Tips for Making Smart Choices at Restaurants

How to Stay Healthy While Dining Out: Tips for Making Smart Choices at Restaurants


Dining out at restaurants can be a delightful experience, but it can also present challenges when trying to maintain a healthy lifestyle. The abundance of tempting dishes and hidden calories can make it difficult to make smart choices. However, with a few simple strategies and a mindful approach, you can enjoy eating out while still prioritizing your health. In this article, we will explore practical tips for staying healthy and making wise choices when dining out at restaurants.

1. Plan Ahead:

Before heading to a restaurant, take a moment to plan ahead. Research the menu online, if available, and look for healthier options or dishes that align with your dietary preferences. This way, you can make an informed decision and avoid impulsive choices based on cravings or hunger.

2. Control Portion Sizes:

Restaurant portions tend to be larger than what we actually need. To maintain a healthy balance, consider sharing a dish with a dining partner or opting for appetizers or smaller plates. Alternatively, you can request a take-out container at the start of the meal and portion out half of your dish to enjoy later.

3. Mindful Menu Navigation:

When perusing the menu, pay attention to keywords that indicate healthier choices. Look for grilled, baked, steamed, or roasted options, as these cooking methods generally involve less added fats. Opt for dishes that feature lean proteins, whole grains, and an abundance of vegetables. Be cautious of terms like fried, breaded, creamy, or sautéed, which often indicate higher calorie content.

4. Customize Your Order:

Don’t hesitate to customize your order to suit your dietary needs. Ask for dressings or sauces on the side, so you have control over the amount you use. Request steamed vegetables instead of fried ones, or substitute high-calorie sides with healthier options like a side salad or steamed broccoli.

5. Be Mindful of Beverages:

Beverages can be a hidden source of empty calories. Instead of sugary sodas or alcoholic drinks, opt for water, unsweetened iced tea, or sparkling water with a splash of citrus. If you choose to indulge in an alcoholic beverage, do so in moderation and be aware of its calorie content.

6. Enjoy Mindful Eating:

Practice mindful eating while dining out. Slow down and savor each bite, paying attention to flavors, textures, and sensations. Put your utensils down between bites and take breaks to engage in conversation. This allows your body to recognize feelings of fullness, preventing overeating.

7. Choose Healthier Cooking Methods:

When selecting dishes, opt for items that are grilled, baked, steamed, or broiled. These cooking methods generally involve less added fats and can help you make healthier choices.

8. Control Condiments and Dressings:

Be mindful of condiments and dressings, as they can add a significant amount of calories and fat to your meal. Consider using them sparingly or asking for them on the side, allowing you to control the amount you consume.

9. Practice Moderation with Desserts:

If you have a sweet tooth, it’s okay to indulge occasionally. However, practice moderation and share desserts with your dining companions. Alternatively, look for lighter options such as fresh fruit, sorbet, or a small piece of dark chocolate.

10. Stay Active:

Don’t forget to stay active even when dining out. Consider taking a post-meal stroll, parking farther away from the restaurant, or incorporating physical activity into your day to balance out your calorie intake.


Dining out at restaurants doesn’t have to derail your health goals. By following these tips and adopting a mindful approach, you can make smart choices and enjoy a delicious meal while still prioritizing your well-being. Remember to plan ahead, control portion sizes, navigate menus mindfully, customize your order, and practice moderation. By incorporating these strategies into your dining-out experiences, you can strike a balance between enjoying the culinary delights and maintaining a healthy lifestyle.


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