Want to Make Healthier Eating Choices at Restaurants? Try These 10 Tips!

Eating out can be a fun and convenient way to enjoy a meal, but it’s also easy to indulge in foods that don’t support your health goals. For those 40 and older, making wise choices can help you stay energized, support your metabolism, and maintain heart health.

Here are 10 tips to help you enjoy dining out while prioritizing your well-being.

1. Check the Menu Ahead of Time

Before heading to the restaurant, review the menu online and decide on a healthy option. Having a plan can prevent impulsive choices and help you stick to your health goals.

Look for dishes that feature lean proteins, vegetables, and whole grains. These healthy fats for weight loss are a good place to start!

2. Start with a Broth-Based Soup or Salad

Choosing a light appetizer like a broth-based soup or a salad can help fill you up before the main course. This strategy keeps you from overindulging and adds valuable nutrients to your meal.

Opt for dressings on the side and load up on veggies for an extra boost.

3. Ask for Modifications

Don’t be afraid to customize your meal to make it healthier. Request grilled instead of fried options, ask for sauces or dressings on the side, or substitute fries for a side of vegetables.

Most restaurants are happy to accommodate these requests to support your healthy choices.

4. Prioritize Lean Proteins

Choose meals that feature lean proteins like grilled chicken, fish, or plant-based options. Protein helps maintain muscle mass, especially important as we age, and keeps you full longer.

Avoid fried and breaded proteins, which can be high in unhealthy fats and calories.

See exactly why women need more protein as they get older.

5. Watch Portion Sizes

Restaurant servings are often much larger than what you’d eat at home. Consider sharing a dish, ordering an appetizer as your main course, or asking for a to-go box when your meal arrives to save half for later.

This helps prevent overeating and makes your meal more balanced. For even more tips, check out these 10 expert tips to lose weight without dieting.

6. Choose Whole Grains When Possible

Swap refined grains for whole grains to boost your fiber intake, which supports digestion and heart health. Look for options like brown rice, quinoa, or whole-grain bread.

If the restaurant doesn’t offer whole grains, consider reducing your portion of starchy sides.

7. Limit Sugary Beverages

Sugary drinks can add empty calories and spike your blood sugar. Opt for water, sparkling water with a splash of lemon, unsweetened iced tea, or black coffee instead.

Staying hydrated with water can also prevent overeating, as thirst is often mistaken for hunger.

8. Be Mindful of Hidden Calories

Creamy sauces, buttery toppings, and added sugars can sneak into seemingly healthy dishes. Ask your server about how dishes are prepared and request simpler preparations, like steaming or grilling.

A squeeze of lemon or a drizzle of olive oil can add flavor without excess calories.

9. Practice Mindful Eating

Savor your meal slowly, enjoying each bite and pausing to appreciate the flavors. This gives your body time to signal when you’re full, helping you avoid overeating.

Engaging in conversation with your dining companions can also help you pace your meal and enjoy the experience.

10. Indulge Mindfully

Treating yourself is part of the dining experience, but moderation is key. If you’re craving dessert, consider splitting it with someone or savoring a few bites.

By choosing quality over quantity, you can satisfy your craving while still honoring your health goals.

• Category: Health, Nutrition