Navigating Restaurant Menus with Ease

Dining out while making changes to your diet can be challenging.  But that’s why we’re here to help you feel empowered to make choices that lead to an enjoyable mealtime experience. Check out our Watch Outs and Do lists for dining out below.

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Top 5 Watch Outs:

1. High-fat foods (anything fried, fatty cuts of meat, rich desserts, heavy cream sauces)
2. Refined grains and simple carbs (white breads, pasta, crackers, cakes, cookies, pastries)
3. Added sugar (adding sugar to beverages, sweetened salad dressings, candied nut toppings, among other sources)
4. Sugary beverages (sodas, sweet tea, lemonade, juice, sports drinks, alcohol)
5. Portion sizes (large entrees, supersized servings)

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We may already realize the top 5 are important to pay close attention to, but we might not know what actions to take when dining out. Next, we’ll review the top 10 “to-do’s” in order to pursue a healthful dining experience.  

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Top 10 Do’s:

1. Read the menu ahead of time if you can and know what you plan to order before arriving.
2. Avoid stress that may lead you to comforting choices. If you have no idea where or when you’ll be eating, layer in a calming exercise before leaving, such as diaphragmatic breathing or even just a few deep breaths before eating. Be sure to take your time when ordering–no need to feel rushed or pressured to order fast!
3. Eat a snack beforehand or bring one with you if you’re not sure that the menu is going to work for you.
4. Don’t be shy about asking for modifications. The vast majority of restaurants are very used to making changes to meals based on customer requests, so don’t be shy! 
5. Avoid anything that says “fried, crispy, battered, or creamy.” This means they’re likely loaded with fat, and not the kind of fat that you’re focused on eating. Choose items that say “grilled, steamed, broiled, or baked.”
6. Ask for sauces, dips, and salad dressings on the side. This helps you control the portion. 
7. Keep your portion sizes on the smaller side. When in doubt, cut it in half and bring the rest home with you. You can also choose an appetizer or two since they’re typically smaller portions. Sharing an entree with a friend or family member is also another way to keep portion sizes accommodating.
8. Choose an appetizer or dessert, but not both. Choosing one versus the other limits the overall amount you choose to eat during one mealtime. 
9. When in doubt, ask for a simple protein (like chicken or fish) with a side of veggies and whole grain or starch, like brown rice or roasted potatoes. It’s always a good idea to add more non-starchy veggies, like broccoli and carrots, to support satisfaction at meals!
10. Take your time! Savor your food–pay close attention to the flavors, the textures, the experience! And take smaller bites while chewing your food until you reach an oatmeal or applesauce-like consistency. This allows you to be more aware of how you’re feeling during a meal. 

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The bottom line is that dining out can still be an enjoyable experience, even if you’ve made some big changes to your diet. Plan ahead for what you CAN have, and take your time!