Between holiday gatherings, birthday dinners, and get-togethers with friends, eating out often gets blamed for making healthy habits harder to stick to. But with a few simple strategies, you can enjoy dining out and still stay on track with your health goals.
Choose your cuisine wisely
Making healthier choices often starts before you even sit down. Menus centered on whole grains, vegetables, good fats, and lean protein — think Mediterranean, Middle Eastern, Indian, or Japanese cuisine — tend to offer more nutritious options than menus built around heavier American, Italian, or Chinese dishes. Restaurants with seasonally changing menus are also more likely to use fresh, local produce.
Think leftovers, not just salads
If your group picks a restaurant with bigger, richer portions, you don't have to settle for the salad. Order what you actually want and plan on bringing half of it home. Dishes like steak, pasta, and risotto tend to hold up especially well as leftovers — and you get a second meal out of it.
Eat consistently throughout the day
If you know you're heading to a restaurant that serves rich food, resist the urge to "save room" by skipping meals earlier in the day. Skipping meals to make up for a big dinner tends to backfire, since your body isn't balanced when it's hungry. Aim for a filling breakfast, a light lunch, and a healthy snack — you'll have an easier time resisting overindulging at dinner.
Skip the bread basket
The bread basket that shows up while you're deciding what to order is easy to skip. If you want something to nibble on beforehand, opt for a lighter starter instead, and save your appetite for the meal you actually ordered.
Ask for it your way
Most restaurants are more flexible than diners realize. If you'd prefer your meal grilled or roasted instead of fried, it's worth asking — most kitchens are happy to accommodate.
Making healthy habits sustainable
Sticking to a healthy diet doesn't mean saying no to dinner plans — it's about making different choices while still enjoying your meals. If pain or low energy is making it harder to stay active alongside your healthy eating habits, the team at Empower Physical Therapy & Wellness can help you get back to feeling your best.
