Want to Make Your Restaurant Meal Healthier? Here are some tricks!

Whether it's going out for a special occasion or just grabbing a quick bite, many restaurant meals come with extra calories, fat, sodium, and added sugars. But eating out doesn’t always mean that you have to disregard your healthy eating habits. In fact, there are several ways that you can help improve the nutritional content of your restaurant meals.

#1: Portion Control: One of the main strategies to stick to your diet when eating at any restaurant is to order smaller portions. Restaurant meals in general tend to have larger portions than those prepared at home which contributes to the higher amount of calories and fat in them.

• Try ordering a “small plate” or appetizer for your meal

• Eat half and take the rest home

• Share a meal with someone else

A proper portion might look something like this

#2: Make requests: Most restaurants will easily accommodate a few simple requests that you can make to improve the nutritional quality of your meal.

• Ask for sauces and dressings to be substituted for a lower calorie option, if available

• Substitute a lean meat like chicken in place of beef or pork

• Request salad dressing on the side

• Ask to substitute a steamed vegetable or salad for chips or fries

• Choose a whole grain option over refined grains

Put your own dressing on your salad, rather than let them portion it for you

#3: Be intentional with your order: Take time to read through the description of the dish you order and be sure that you aren’t ordering a meal that is marketed as healthy when it truly is not. For example, many salads or veggie burgers are marketed as healthy choices, but contain just as many calories or more than other meals. Stick to lean cuts of meat, a variety of vegetables, whole grains, and fresh fruits.

• Look through the menu for a healthier food section, if applicable, and then read what ingredients are in these meals

• Avoid consuming more calories and added sugars from beverages (stick with water instead!)

• Try to incorporate as many fresh fruits and vegetables in your meal as possible

• Research the place you are planning to eat at online to see what nutrition information is available

A final option is to make a “copycat” meal of some of your restaurant favorites at home! This way you can customize them to fit your nutritional needs and save money!