Sticking to a diet can be challenging, especially when you’re eating out. Restaurant menus often feature high-calorie dishes that are loaded with unhealthy ingredients, which can make it difficult to stick to your nutrition goals. However, with the right strategies and mindset, you can enjoy eating out while still staying on track with your diet. Here are some tips for how to do so:

Tips for Eating Out on a Diet

1. Plan ahead: Before heading out to eat, take a look at the restaurant menu online or call ahead to see what healthier options they offer. Make a mental note of what you plan to order before you arrive.

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2. Choose wisely: Look for restaurants that offer healthier options such as salads, grilled chicken, fish, or vegetarian dishes. Avoid places that specialize in fried foods or heavy cream sauces.

3. Ask questions: Don’t hesitate to ask your server about the preparation methods used for certain dishes. For example, you may want to ask if a dish is cooked in oil or butter, or if there are any healthier substitutions available.

4. Share meals: If you’re dining with someone else, consider ordering one entree and splitting it between two plates. This will help reduce portion sizes and calories consumed.

5. Opt for sides: Instead of getting an appetizer or dessert, opt for a side dish instead. Many restaurants have healthy side options like steamed veggies or roasted sweet potatoes.

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Restaurant Choices that Won’t Derail Your Diet

Here are some specific types of restaurants that tend to offer healthier options:

1. Sushi bars: Most sushi rolls contain raw fish, rice, and vegetables, making them a great choice for those watching their weight. Just avoid anything deep-fried or covered in mayo.

2. Mexican restaurants: Look for dishes made with lean proteins like grilled chicken or shrimp, and skip the cheese and sour cream.

3. Italian restaurants: Choose dishes made with whole grain pasta and lots of veggies, like marinara sauce or spinach and mushroom risotto.

Healthy Swaps to Make at Restaurants

Next time you’re dining out, try these simple swaps to cut back on calories and fat:

1. Skip the bread basket: Bread is usually high in carbs and calories, so ask your server not to bring it to the table.

2. Use mustard instead of mayo: Mayonnaise is packed with calories, so swap it for mustard or another low-fat condiment.

3. Hold the dressing: Salad dressings can add hundreds of calories to your meal, so ask for it on the side and use just a little bit.

4. Get it grilled: Grilling tends to be a healthier way to prepare meat than frying or sautéing, so ask for grilled chicken or fish instead of fried.

How to Avoid Overeating When Dining Out

It’s easy to overdo it when you’re enjoying a delicious meal out, but here are some ways to keep yourself from going overboard:

1. Start with a small plate: Portion control is key when trying to maintain a healthy weight, so start with a smaller plate and fill half of it with veggies or salad.

2. Take home leftovers: If you know you won’t be able to finish everything on your plate, ask for a box and save the rest for later.

3. Pace yourself: Enjoy each bite slowly and savor the flavors, rather than wolfing down your food.

Making the Most of Salads and Sides

Salads and sides can be great sources of fiber and other important nutrients, so don’t forget to incorporate them into your meal:

1. Order a side salad: Even if you’re getting an entree, adding a side salad can boost your overall nutrient intake.

2. Add protein: To make your salad more filling, add some lean protein like grilled chicken or hard-boiled eggs.

3. Try new veggies: Experiment with different types of lettuce and greens, and try mixing up your veggie choices to keep things interesting.

Staying On Track with Portion Control

Portion control is essential when trying to lose weight or maintain a healthy lifestyle. Here are some tips for controlling portions when dining out:

1. Measure out servings: Use measuring cups or scales to measure out appropriate serving sizes of foods like cereal, pasta, or rice.

2. Divide your plate: Imagine dividing your dinner plate into three sections – one for protein, one for veggies/salad, and one for starches (like potatoes or bread). Fill the majority of your plate with non-starchy veggies and lean protein.

3. Be mindful of snacking: Snacks can quickly add up to extra calories throughout the day, so try to limit them to once per day and choose healthy options like fresh fruit or nuts.