Dine Deliciously: Healthy Restaurant Choices You'll Savor

Dining out is a fundamental part of our social lives. It's a chance to connect with loved ones, celebrate special occasions, or simply enjoy a delicious meal without the hassle of cooking. However, navigating restaurant menus can be a challenge for those focused on healthy eating. We often face the dilemma: indulge in a tempting, calorie-laden dish or resign ourselves to a bland, unappetizing option. Thankfully, there's a middle ground – a way to enjoy a satisfying and delicious restaurant meal while keeping your health goals in mind. 

The key lies in strategic planning and embracing a few key principles. By understanding portion sizes, focusing on whole foods, and utilizing customization options, you can craft a healthy and enjoyable dining experience.

The groundwork for a healthy restaurant meal often begins before you even step foot in the establishment.  Researching the menu online allows you to familiarize yourself with their offerings. Look for keywords like "grilled," "baked," or "steamed," which indicate healthier cooking methods. Additionally, considering portion sizes is crucial. Restaurant portions are often much larger than necessary. Sharing an entree or planning leftovers can be a simple yet effective way to manage portion control.

Once at the restaurant, prioritize whole food options. Lean protein sources like grilled chicken, fish, or beans provide satiety and essential nutrients.  Vegetables should be your champion. Ask for steamed or roasted options instead of buttered or fried sides. Many restaurants will happily accommodate these requests. Salads can be a great foundation, but be mindful of dressings and know you can always ask for the dressing on the side. The fat in salad dressings helps with the absorption of fat-soluble vitamins present in vegetables, such as vitamins A, D,E, and K. These vitamins play a crucial role in maintaining good vision, immune function, and bone health. Everything serves a purpose and part of making smart food decisions is knowing more about the food that fuels our bodies.

Another secret weapon in ordering healthy food at a restaurant is the power of customization. Don't be afraid to ask for modifications. Request sauces and dressings on the side, ask for butter-free preparation, or substitute fried sides for healthier options. Additionally, consider combining menu items to create a balanced meal. For example, order a grilled chicken breast and pair it with a side salad and some roasted vegetables (skip the mac and cheese). This is your chance to make your plate as colorful as possible - order the sweet potato or the hummus mezze plate that is calling your name. 

Finally, focus on mindful eating. Savor your food, put your fork down between bites, and enjoy the company at the table. This allows for better digestion and prevents overeating. While dessert can be tempting, practice moderation. Consider sharing a dessert, opting for a smaller portion, or picking the lighter of options. Remember, the goal is to enjoy the experience, not deprive yourself.

By following these tips, you can transform restaurant dining into a celebration of both health and flavor. With a little planning and a willingness to customize your choices, you can turn any menu into a delicious and healthy adventure. So next time you dine out, remember – a satisfying and healthy meal is just a few strategic choices away.

Erika Richter - MS, RD, LD