Tricks to Eating Better When Eating Out

If you aren’t careful, dining out can wreck your waistline. “Eating out at restaurants is both fun and convenient,” says Allison Riederer, M.S., a registered dietitian at University of Utah Health Care. “Unfortunately, it can also come with a whole day’s worth of calories in just one meal.” But eating out doesn’t have to mean the end of healthful eating. Here, Riederer shares some tips for dining out.

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  Start with a salad

  Skip heavy appetizers and start your meal with a salad. Load up on veggie toppings, but be mindful of croutons, bacon and cheese; they quickly make a healthful salad go south. Restaurants also tend to drench the greens in dressing, so ask for it on the side. Dip a fork in the dressing before bites.

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  Learn the lingo

  Navigate the menu and avoid fried and cream-based foods, as they tend to be loaded in calories and saturated fat. Broiled, grilled, steamed and baked foods are lighter options. If you aren’t sure how a dish is prepared, check with your server.

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  Swap sides

  Instead of french fries, ask for steamed veggies, or spice it up with a baked potato topped with salsa. Swap chips or macaroni salad for fresh fruit. Ask your server what lighter sides are available. There may be some off-menu options.

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  Share a meal

  Restaurants usually serve huge portions, so consider splitting a meal with someone at your table. Or, when you order, ask the server to box half the meal before it gets to your table.

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  Rethink your drink

  Bottomless sodas and pitchers of beer can be a significant source of empty calories. Instead try water, soda water or unsweetened iced tea. “If you order a soda or an alcoholic drink, try to stick to just one and savor it,” Riederer suggests.