When cooking at home, you control the ingredients. Itās up to you how much oil goes into the pan and how large the portion sizes are. But, itās a different story when eating at restaurants. Because, while dining out is a fun, social break from eating at home ā and one that doesnāt require you to do the dishes ā youāre at the mercy of the chef. So, it pays to know a few things before sitting down and placing your order. With a few best practices at your disposal, you can parse the menu, identify common calorie-laden pitfalls and make better decisions for healthy eating.
Below, three registered dietitians share their top tips for ordering at restaurants. Follow their expert advice the next time youāre face-to-face with a menu, and youāll leave feeling satisfied rather than overly full or deprived.
EAT THROUGHOUT THE DAY
āMake sure you eat consistently throughout the day,ā saysĀ Melissa Macher, RD, LD. āYou’re much less likely to binge or overeat if you eat consistently and avoid going more than 4ā5 hours without eating a meal or snack.ā
TAKE A PEEK BEFORE YOU GO EAT
āReview the menu online before you visit,ā suggests Liz Wyosnick, MS, RD, the owner of Equilibriyum, a private practice in Seattle.āReviewing the menu at your leisure prior to your visit can allow you to plan your order ahead of time, which tends to be more balanced than when you decide in the moment.ā
PAY ATTENTION TO LANGUAGE
āLearn to spot very high-calorie language,ā adds Wyosnick. āFried, deep-fried, battered, creamy, cream-based, crispy, gravy, bacon, buttery, mayo, aioli, rich, breaded, cheesy, au gratin and tempura denote higher calorie preparation.ā
RETHINK YOUR DRINK
āConsider skipping sugary drinks, like sodas and sugary cocktails,ā says nutrition and wellness expertĀ Samantha Cassetty, MS, RD, and co-author ofĀ āSugar Shock.ā āIf a sugary drink is an occasional thing, itās not a big deal, but if sugary beverages are part of your routine, they can contribute to health problems.ā Too much sugar is associated with health issues like heart disease, memory problems, vision disorders and skin concerns, so she stressed that one of the best things you can do for yourself is to stay within the healthy added sugar limits. āOne sugary drink or cocktail will put you outside of that range.ā
KEEP PORTIONS IN CHECK
āRestaurant portions tend to be huge, so check in with your hunger during your meal,ā adds Cassetty. āYour hunger is a better cue than how much food is on your plate, and staying in communication with yourself about your hunger can help you eat a satisfying amount instead of overeating.āĀ Donāt forget to ask for a to-go container, so you can take home half of your meal to enjoy as leftovers.
BUILD A BALANCED PLATE
āAim to construct a balanced plate,ā says Wyosnick. A good goal is to make 1/2 your plate vegetables, 1/4 complex carbohydrates, and 1/4 protein. She suggests mixing and matching from different sections of the menu if that helps to meet the goal. For example, you can order an appetizer, salad and side dish, or you could share an entree and an entree salad with your dinner companion.
MAKE SPECIAL REQUESTS
Ask for what you want. āFeel empowered to request omissions like no butter, no oil, sauces on the side, smaller portions or for healthier substitutions such as a side salad instead of french fries,ā says Wyosnick.
PRIORITIZE VEGGIES AND WHOLE GRAINS
āItās well-known that restaurant fare is low in veggies and whole grains, so seek these ingredients on a menu when you can,ā advises Cassetty. āFor example, look for an entree salad or order a salad or another veggie on the side. And look for whole-grain side dishes, such as brown rice, quinoa or farro.ā
DECIDE WHAT YOU REALLY WANT
Make appropriate concessions. āEating out tends to turn into a marathon eating session from breadbasket, appetizers, cocktails, main entrees to dessert,ā warns Wyosnick. āMake concessions that are supportive and in line with what you truly want.ā Aim for an appetizer or dessert, but not both. Choose between alcohol or a breadbasket. You donāt have to go all-in just because youāre at a restaurant.
EAT WHAT YOU CRAVE
āIf something from the dessert menu sounds special, have it and stay present while enjoying it,ā says Cassetty. āBut if the dessert menu sounds ordinary, you donāt have to order anything just because youāre eating out. We get into a treat mentality when weāre out to eat, but you can treat yourself any time, so be selective about which treats will be most delicious to you.ā
EAT MINDFULLY
āEat mindfully and pay attention to your food: the presentation, the smell, the flavors, and the textures,ā says Wyosnick. āPace yourself when you eat by pausing and placing down your utensil between bites.ā This not only slows down your eating, allowing your body to recognize when it becomes full, but it also helps you savor all facets of dining out, including the atmosphere and conversation.
THE BOTTOM LINE
Enlist the above tips when you sit down at a restaurant, and see how they impact your decision-making. But remember: While healthy eating is the goal, itās OK to splurge on occasion.
āOrder what you want,ā says Macher. āAsk yourself what textures or flavors sound good to you. Itās OK to order a cheeseburger and fries or a dish full of veggies or some combination of both.ā If you force yourself to eat something that you donāt really want, it can backfire, and youāll wind up making worse decisions later to satisfy those cravings.
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