By MACROS | Published on May 10, 2017
Enjoying a night out or brunch with friends can be a real treat – especially knowing you can still eat healthy and not let all your hard work go to waste.
While an occasional planned splurge is fine – after all, moderation is key – it’s best to know your healthy options and how to look for them on any menu. Use these tips from personal trainer and fitness model, Elspeth Dana, when you’re dining out so you can relax knowing it’s your relationships that are growing, not your waistline.
Plan ahead
Many restaurants have a nutritional information menu with calories and macronutrients listed. This is a great way to see what meals are truly healthy and which ones are simply not worth the splurge. Even if the specific nutrition details aren’t listed, you can try searching for the calories in your meal of choice online. Chances are a few results will pop up, giving you an average idea of the meal’s nutrition breakdown.
Navigate the menu
Knowing how to navigate the menu and decipher what the descriptive words mean can help you make healthier choices. Beware of terms like: creamy, crisp, sautéed, stuffed, buttery, pan-fried, au lait, á la mode and cheese sauce.
In general these meals will be more calorie dense and not as healthy. Instead, opt for choices that include terms like: steamed, grilled, broiled, baked or blackened. Generally, these will be your healthier options, but will still be packed with flavor.
If you want to keep it super clean, ordering chicken or fish with veggies prepared in one of those manners is generally a safe bet, and an option that most restaurants can accommodate.
Don’t be afraid to ask
Never feel shy about asking for what you want. Many restaurants will prepare your food to order even if it’s not
on the menu. Simply ask your server how the dish is prepared, and make substitutions as needed. If required, have them go light or forgo the oil in cooking, ask for grilled instead of fried, substitute out heavy sides for veggies, order all dressings or sauces on the side, etc. Remember, it’s their job to accommodate the customer.
Enjoy your meal
Whether you’re grabbing a quick bite or dining out at a nice restaurant, take the time to enjoy your meal.
Research at the European Society of Endocrinology found that people who wolf down their food are two and a half times more likely to suffer from type 2 diabetes than those who take their time. So savor each bite, sip water throughout, put down your fork between nibbles and focus on your companions.
Yes, you’re there to eat, but make sure you enjoy the whole experience. Dining out is a great way to bring people together, so try making good conversation and not just eating the food.
Nothing’s worse than walking away from a meal feeling so full you could pop. When you’re halfway through your food, stop and ask yourself if you’re still truly hungry. If not, wrap the rest of it up to go and enjoy the rest tomorrow.
Avoid guilt
Guilt will ruin any good evening, and that’s the last thing you want after a nice meal out. If you’re really craving something, or if it’s a special occasion, go ahead and order that special dish; just be conscious of your portion size and the rest of your meal choices that day. After all, it’s all about balance and moderation.
Try this instead of that
Here are some examples of how to choose healthier options compared with similar meals that pack nearly triple the calorie content.
For breakfast
Instead of ordering a typical omelet with cheese, bacon, full egg and a side of hash browns, try an egg-white and veggie omelet with dry toast or plain oatmeal on the side.
Scrambler Marie’s loaded bacon and cheese omelet
- Fat 50g
- Carbs 2g
- Protein 39g
- Calories 621
VS.
Scrambler Marie’s lean and green omelet
- Fat 3g
- Carbs 4g
- Protein 14g
- Calories 98
Hash browns
- Fat 23g
- Carbs 55g
- Protein 6g
- Calories 437
VS.
3oz oatmeal
- Fat 4g
- Carbs 44g
- Protein 11g
- Calories 252
For lunch
Opt for a salad but watch the toppings: cheese, croutons, heavy dressings and fried proteins can easily add unnecessary calories. Instead, load up with raw veggies; healthy fats from foods like avocado or seeds; and a grilled protein, like chicken, steak or fish. For dressing, try salsa or balsamic, or ask for whatever option they have on the side and dip your fork in sparingly.
Uno’s honey crisp chicken salad
- Fat 62g
- Carbs 58g
- Protein 51g
- Calories 601
VS.
Uno’s garden salad with grilled chicken
- Fat 12g
- Carbs 23g
- Protein 30g
- Calories 435
For dinner
Sushi is always a great way to eat healthy and still enjoy a night out – just watch for the rolls that are fried or loaded with sauces. Sashimi, miso soup or simple rolls are healthy options that won’t break the calorie bank.
RA Sushi Bar’s lobster spring rolls
- Fat 17g
- Carbs 32g
- Protein 32g
- Calories 500
VS.
RA Sushi Bar’s miso soup 8
- Fat 0.6g
- Carbs 2.8g
- Protein 1.3g
- Calories 8
RA Sushi Bar’s crunchy shrimp tempura roll
- Fat 41g
- Carbs 65g
- Protein 9g
- Calories 660
VS.
RA Sushi Bar’s rainbow roll
- Fat 11g
- Carbs 36g
- Protein 10g
- Calories 280
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