Dining out is one of the most common places people feel stuck when trying to improve their health, but it doesn’t have to be.
Hydrate
This is a quick and easy win: water. Every system in the body depends on proper hydration. Water supports energy, digestion, circulation, temperature regulation, and physical performance. Request fresh lemon or lime for added flavor.
Skip Bread or Chips
Bread and chips are tempting due to their savory qualities. Limit your intake by taking a few pieces onto your plate or moving them farther out of reach. Politely declining them at the table may be the best option if you want to stay closer to your goals.
Start Light
A colorful salad with vegetables and a light dressing can be a great way to start the meal. However, some salads may include fatty meats, nuts, or dairy, which can make them very calorie-dense. Simpler options tend to work best before ordering a main entrée.
Make It a Meal
If you choose a salad as your entrée, consider customizing it to fit your needs. A simple rule of thumb is to add a lean protein, remove crispy toppings with little nutritional value, limit calorie-dense add-ons, and substitute with more vegetables or fresh fruit. Finish with just a small amount of dressing or vinegar.
Prioritize Lean Protein
Look for dishes with chicken or lean fish. If you’re ordering a sandwich or burger, consider making it open-faced or choosing a lettuce wrap.
Go Grilled
Be mindful of dishes sautéed in large amounts of butter or heavily layered with sauces. Butter itself is not the issue, but calorie-dense preparations add up quickly. Look for grilled options and request sauces on the side so you can control the quantity.
Share a Meal
Restaurant portions vary widely, and some are large enough to feed multiple people. Consider sharing an entrée or saving part of your meal for later. You can also add a vegetable side or salad to help keep the meal balanced.
Smart Sides
Choose sides such as steamed spinach or grilled asparagus. Request vegetables grilled or steamed instead of sautéed to avoid unnecessary fats. If you prefer a starch, choose potatoes or rice instead of fries or mac and cheese, which tend to be higher in fat and calories. Fried foods are best limited when possible.
Share Dessert
If dining alone, consider skipping dessert unless it’s a special occasion. When dining with others, sharing a dessert and enjoying a few bites can be a good compromise. You can also ask for fresh berries if you’re still craving something sweet.
Sip and Slow Down
Conclude your dining experience with something warm you can sip slowly, such as coffee or tea. This gives your body time to digest, helps you relax, and creates a calm ending to your meal.
If dining out is something you struggle with, Lifestyle Refresh can help you build confidence and consistency without restriction.
