The Healthy Way to Eat Out

Dec 18, 2011
Ileana Rodriguez

Steak, potatoes and carrots - By Fernando Rosado (Flickr) [CC-BY-2.0 (www.creativecommons.org/licenses/by/2.0)], via Wikimedia Commons

Healthy ways to eat out include eating small portions, lean cut meats and more vegetables. You can still enjoy a delicious meal without feeling guilty.

Many people erroneously believe that they can't eat out at restaurants due to diet concerns and up until recently, dining out in a healthy way was extremely difficult. Until recent years, an individual who was watching their food intake because of medical reasons or watching the waistline found it basically impossible to have low calorie meal in any restaurant, not to mention fast-food restaurant. Now that people are more conscious about their eating habits, the majority of restaurants and fast-food restaurants offer a variety of alternatives in their menus, including items low in fat.

Low Fat Food Options

Low fat food options include whole-grain bread, grilled chicken or other lean meat, and side salads. Many restaurants offer smaller portions, which reduces the calorie intake. Some sit-down restaurants offer “lighter” menu items like grilled chicken and a variety of vegetables, which are usually a better choice than items on the regular menu.

Also, most restaurants offer calorie-count on their menu either at the establishment or online through their website. The ideal number of calories per meal will depend on sex, age, height and weight of the individual. An average adult can range between 500 to 800 calories in a single meal. From those calories, carbohydrates should range between 45 to 65 percent, fat between 20 to 35 percent, and protein between 10 to 35 percent. Always try to keep sugar and salt consumption to a minimum.

Healthy Appetizers

Avoid eating appetizers that are breaded, fried, or filled with cheese or meat. You can skip the appetizer completely or order a healthy one as a meal.

If ordering a soup, choose a broth-based one instead of a cream-based soup. The broth-based soups have fewer calories. When ordering a salad, ask for low-fat or fat-free dressing served on the side. That way, you can control how much you add to it.

Healthy Restaurant Entrees

Choose broiled or grilled meat dish. Try to avoid fried or breaded meat dishes. When ordering a meat dish, choose lean cuts of meat like chicken or turkey breast, extra-lean ground beef, pork loin chop, or filet mignon.

You may also opt for a meatless dish filled with vegetables and whole grains. Try to avoid dishes with cream sauces and lots of cheese. Choose steamed vegetables on the side instead of potatoes or rice. If you want potatoes, opt for a baked potato with very little butter or sour cream.

If the restaurant does not offer small portions, it's generally recommended that you eat no more than half of what you are served and take the rest home for another meal. Another option is sharing a large meal with a friend or family member.

Beverages and Desserts

Order beverages with little or no calories, such as water, tea, or diet drinks. If ordering coffee, opt for low fat or skim milk. Avoid whole milk, cream or whipped cream. Skip dessert or share a dessert with a family member or friend. Another healthy alternative is to order fresh fruit for dessert.

Eating out can be a part of a healthy diet, if you are careful to choose wisely. Practice some of the suggestions above every time you eat out for a successful and guilt-free meal.