How to Stay on Track with your Nutrition When Eating Out

This might seem like a no-brainer, but before you just pick a random restaurant it's important to at the very least preview the restaurant's menu to ensure they offer a range of vegetables, lean proteins, and whole grains on their menu. 

This can make it easier to find something that fits your nutritional goals but is also something that looks tasty.  After all, if you are eating out it’s generally not only for the convenience of it but you want something that doesn’t scream bland and boring (aka grilled chicken and steamed broccoli). If you also live in Dallas, check out some of my favorite healthy restaurants

Sometimes when we arrive at the restaurant we are immediately greeted with a pile of tortilla chips or fresh baked bread. While it’s always tempting to fill up with the restaurant's freebies or even order an appetizer from the menu - most starters tend to be carb heavy and laden with vegetable oil due to frying.

While I wouldn’t recommend arriving hungry to the restaurant for starters, if you do - try opting for a broth based soup or a side salad to tide you over until your main course.   

This is something I always coach my weight-loss clients on: that is, going in with a plan for your menu order. When you have pre-decided what you are going to order by looking at the menu and/or nutrition information in advance it’s so much easier to execute on it when the time comes.  

If you don’t go in with a plan, you will likely get swept up by the sights and smell of the restaurant foods but if you have already planted in your mind an idea - it’ll be easier to stick with it! 

Any chain restaurant with more than 20 locations are required by law to publish calories directly on the menu as well as provide ‘additional nutrition information’ including carbohydrates, saturated fat, protein, fiber, and sugar–all nutrients that are important to pay attention to for good health. 

That said, believe it or not, sometimes it can be easier to stay on track with your nutrition or fat-loss goals by eating at chains versus smaller restaurants. In fact, most major chains have a Registered Dietitian on staff to verify the accuracy of the nutrition information. 

If a restaurant doesn’t have nutrition information online or its menu description is fairly vague, don’t be afraid to ask questions about how the item is prepared and voice any modifications you want.

Many restaurants are willing to accommodate special requests, such as substituting a side of vegetables for fries or asking for dressings and sauces on the side. The restaurant industry is in the business of providing a seamless dining experience and ensuring that you leave a happy customer. 

That said, don’t be afraid to ask for what you want. Most likely you will get it! 

It can be easy to overeat when dining out due to restaurants often serving extremely large portion sizes. While to a restaurant it may seem like they are delivering ‘value,’ to someone trying to watch their weight it can feel like they are trying to trick you into eating more. According a recent USDA study, every meal or snack eaten away from home adds about 134 calories to people's usual intake. Portion sizes and caloric density are two contributing factors. 

If you are the type of person who belongs to the ‘clean plate club’ it’s important to pay attention to the portions on your plate. If it’s clearly more than what you’d serve yourself at home -ask for a to-go bag before you start eating and put some away. 

Or if you know the place serves large portions and you are with work colleagues, friends, or family - see if someone would be willing to share the dish. That way you don’t leave the restaurant stuffed and save a bit of money, too! 

There is no one ideal formula for making choices when dining out. On one hand, if you plan in advance and consider all of your eating choices within the context of an entire day or a week - you may want something more indulgent or something lighter depending on how you've been eating lately.

Your dietary pattern overtime determines both changes in your body weight and risk for chronic diseases. That said, your choice on what to order depends on a lot of factors. How often did you go out to eat this week? Did you make healthy choices for the most part? Is it your birthday or is it a Wednesday night and you don’t want to cook? Is this a restaurant you’ve never been to before or do you visit multiple times a month? 

The answers to all of the questions play into your eating choices whether you recognize it or not. But your health goals should also factor into this.

A lot of health claims that you see when dining out are meaningless when it comes to your health. Unless you have a food allergy or intolerance and need to avoid a certain ingredient claims - gluten-free, soy-free, dairy-free and other free from claims should be of little concern to you. 

In the same way, even if something is labeled Whole30 approved or Paleo doesn’t mean it’s low in calories which is important if you are watching your weight

Water is always going to be your best choice for hydration and can help you feel fuller, which can prevent you from overeating. If water seems boring, try some other low-calorie alternatives like sparkling water with lime, unsweetened tea, diet soda, or kombucha. 

If you are wondering about what the best alcohol choices are - I like to stick with simple cocktails, wine, or light beer. Unfortunately, you never know what you are going to get when you order a mixed drink. Does it have 50 grams of added sugar? Are they adding 3 shots of liquor to your drink? 

Calories from alcohol can add up quickly; plus alcohol tends to stimulate your appetite which makes you eat more than you normally would sans alcohol. 

By following these tips, you can make healthier choices when dining out and still enjoy the social and convenient aspects of eating at restaurants! 

What tips that I missed would you add to this list? Comment below, I'd love to hear from you.

Cheers!

Alisa