Many Americans are trying to drop pounds in 2024, and dining out at restaurants can present some challenges when it comes to sticking to a healthy diet. Dr. Joan Salge Blake, a nutrition professor at Boston University, emphasizes that you can still dine out while trying to shed a few pounds. She also stresses the importance of smart tactics and outsmarting the appetizing restaurant menu that you are served. Registered dietitian Colleen Kiley, from Annapolis, Maryland, also advises that it’s not just what we eat when dining out, but how often we do so.
As nutrition goals can still be kept even when dining out, the key is to make some savvy choices. For example, opting for a side of veggies instead of French fries can help you save calories and boost nutrient intake. Choosing lean protein, such as fish, chicken breast, or beans, is beneficial for promoting satiety and helping you feel full on fewer calories. Additionally, asking for dressings and sauces on the side gives you control over the extra calories, salt, and sugar added to your meal.
When dining out, one can also visualize portion sizes and aim to make half the plate vegetables. Swapping fried appetizers for a veggie soup as the first course can help reduce calorie intake and increase satiety. Additionally, options like steamed lobster or ordering lunchtime portions instead of dinner can be beneficial for your waist and wallet.
These are just a few tips from nutrition experts to help you make healthier choices when dining out. These strategies can help you maintain your nutrition goals while still enjoying a meal from your favorite restaurant. With a little planning and some knowledge, it’s possible to dine out without breaking the calorie bank.