Tips to eat healthy while dining out

Making better eating choices while dining out is a challenge, but not impossible. Robert Israel, M.D., an internal medicine physician with USA Health and the director of the Integrative Health and Wellness program, offered these tips to eat healthy even when you’re dining out.

Eating out can be an adventure in a great way, or it can be like walking through a minefield. It simply depends on the choices you make. Restaurant food is not always bad. For example, if it’s a restaurant with real food instead of food that’s passed through your car window, that’s a win.

Food in a sit-down restaurant almost always has options with redeeming qualities, meaning it has some nutrients available. The key is to find the most nutrient-rich food that tastes great and has the least life-diminishing ingredients. That means avoiding added sugar, saturated fats and highly processed grains, like white bread and white rice, as much as possible.

Order appetizers or sides.

If none of the entrees seem appealing or healthy, consider building your own meal. Maybe two appetizers, an appetizer and a side, or a soup and salad are better options.

Avoid sweet drinks and free bread.

Stay away from beverages other than water and wine, and turn down the bread that comes out early. It’s full of empty calories!

Ask questions.

If there are a lot of sauces served with the meal, can they be left off or served on the side? Can olive oil be substituted for butter in sautéed dishes? Where did the fish come from? How is a dish prepared? Restaurant servers are accustomed to these questions, and they are willing to help.

Dessert is an option.

Eat mindfully.

Know the menu.

Before you arrive, look at the menu online, and make your choice or at least narrow it down. This can help you make wiser decisions from the start.

If you must, opt for something with fruit, but only eat a tiny bit of the custard, ice cream or cake served with it. Another choice is to share one dessert with the entire table.

Chew and eat slowly. Put your fork down in between bites. Ask yourself how you feel when you’ve eaten about half of your food. Be open to responding by stopping sooner than you might otherwise.

Of course, many of these pitfalls can be avoided simply in choosing a restaurant that offers multiple healthy choices, such as hummus, roasted chicken, fish and vegetables.

Finally, don’t feel guilty if you enjoy a great meal! You deserve it because you did your best and ordered well.