A practical guide from an expert to enjoy restaurant meals without derailing your health goals
Eating out is a part of modern life — whether it’s brunch with friends, dinner after work, or a weekend celebration. But restaurant meals often carry hidden calories, extra oil, sugar and oversized portions. That’s why a New York-City–based nutritionist shared eight simple tips to help you stay healthy even when dining out.
Top Tips for Smarter Eating
- Pick healthier cooking methods — Go for grilled, baked, steamed or broiled dishes instead of fried or battered ones.
- Skip sugary drinks — Swap soda or cocktails for water; it keeps you hydrated and helps you feel fuller.
- Swap your sides — Instead of fries or chips, ask for vegetables or a side salad to boost fibre and reduce calories.
- Start with protein — Choose your entrée around lean protein like chicken, fish or turkey to stay satisfied longer.
- Mind the sauce — Ask for dressings/sauces on the side so you control how much you use.
- Choose better carbs — Opt for whole grains like brown rice, quinoa or sweet potato instead of white rice or fried sides.
- Portion control matters — Restaurant servings are often large; share a dish or save half for later.
- Eat mindfully — Slow down, savour your food and listen to your hunger cues. This helps you enjoy the meal and avoid overeating.
Why It Works
Making just a few smart changes — such as shifting your side dish or choosing grilled over fried — can cut significant calories and improve nutrition without sacrificing your dining-out experience. The expert’s approach is realistic and sustainable, making it perfect for anyone balancing social life with wellness goals.
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