In case no one has told you: YES, you can go out to eat AND still maintain your weight. It’s possible to do both! But, if I told you to go out to eat and didn’t give you tips on how to order and make it healthy, then I’m not doing my job here! You’re reading this right now because you want a healthier lifestyle, but you also don’t want FOMO when seeing those Instagram stories of your friends going out to eat without you. 

No more missing out–it’s time to go out to eat! Forget counting calories or wondering how long you’ll have to work out to make up for what you ate. STOP right there. All you need to do is learn how to order more nutrient-dense food and make smarter choices (like parking further away from the restaurant to get those extra steps in!).

Whether your goal is to stay in shape, lose weight, or jumpstart a new routine, save these quick tips to eat out with confidence, not guilt. Here’s your menu to stick to those healthy habits– you got this!

Try These Healthy Habits When You Eat in a Restaurant

Let me introduce you to the 80/20 rule—you eat healthy 80% of the time and treat yourself the other 20%. Math might not have been your best subject, so we’ll keep it simple! If you go out to eat, follow a healthy diet most of the time and allow yourself to have small treats here and there. 

While this rule lays the groundwork, it’s time to build upon it with healthy hacks to use when you eat in a restaurant. So grab your fork, and let’s dig in!

Watch Your Portions

We all know how humungous the portion sizes can be at many restaurants (Who can realistically eat all that in one sitting?). Offer to split a meal with your friend! One of the fun things about going out to eat is being able to share food with those you’re with. 

That way, you can try different things on the menu but not eat the whole thing. You can also order an appetizer for a smaller portion rather than a full entrée! 

Take Half Home

What’s better than enjoying a delicious meal out? The answer: having it AGAIN for lunch the next day! When you take half your meal to-go, you’re getting two meals for the price of one. 

You can ask your server only to bring out half of your entrée and pack the rest for you. Or you can ask for a to-go box and fill it yourself. Either way, you’re getting the ultimate 2-for-1 deal here!

Slow Down, Girl!

Even if you’re feeling hangry, resist the urge to inhale your food! You want to savor every bite, so take your time. What’s the rush? When you eat slowly, you feel full sooner and eat less than you would have if you scarfed it down! Your brain needs twenty minutes to know you’re full, so aim for that timeframe for your meal.

Before eating, drink a full glass of water and have sips throughout your meal. Water helps to help you feel fuller and boost your metabolism. Set your utensils down in between bites. Be the last person to finish eating at the table. These all help you to eat slowly and enjoy those delicious bites!

Beware of Hidden Unhealthy Fats and Sugar

Unhealthy fats and added sugars are less evident when you go out to eat due to the mouth-watering menu descriptions (we’re on to you, menu writers!).

You’ll see words like fried, deep fried, battered, breaded, crusted, crispy, crunchy, tempura, or golden if something is high in unhealthy fats.

For the sugar suspects, you’ll see words like glazed, honey-dipped, sticky, BBQ, teriyaki, or sweet/sweetened. This might sound great, but it won’t make you feel great.  

Look for menu items that are grilled, baked, steamed, broiled, stewed, braised, or poached. And ask for any dressing or sauce on the side!

Load up on Your Fave Veggies 

Your parents told you to eat your veggies for a good reason– whether you listened to them or not as a kid is another thing! But now you’re an adult (at least that’s what I keep telling myself!), and adding nutrient-dense food like veggies to your plate when eating out is a no-brainer.

Order a large salad as your meal, or double up on your vegetable side dishes. Always go for dark, leafy greens (think romaine or kale) for salad over light greens like iceberg lettuce. Avoid anything described as loaded, smothered, stuffed, creamy, or having cheese or butter sauces. Steamed, baked, or sauteed veggies are always a safe bet!

Take it Easy on the Carbs

You can still have carbs—don’t overdo it (bread and pasta are a love language for many!). If you always look forward to the bread at your favorite restaurant, limit yourself to having one piece of bread (yes, you can use butter and oil on it!). For pasta, ask for a half portion or add extra veggies with a red tomato sauce instead of a white alfredo-style sauce.

If you’re having a sandwich, eat just one-half of the bun– top, bottom, or cut it down the middle, whatever works for you. Balancing your plate with protein, healthy fat, and fiber is an excellent rule of thumb. You should also eat your veggies first to help reduce blood sugar spikes from carbs.

Don’t be afraid to order dessert if your heart desires. But, unless it’s a special occasion, try to choose between having a savory treat or a glass of your favorite alcoholic beverage– treat yourself, girl!

Hold the Salt, Please!

Take a second and go look up the nutrition details of your favorite popular chain restaurant. Did you find it? The sodium content is about to blow your mind! Aim to decrease your sodium intake when dining out by asking the server if they offer any low-sodium options.

Be ready for sodium overload if any dish has a spice rub, marinade, or sauce!  You can ask for no seasoning or sauce for these dishes, then add salt from the table as needed. Want to add your spin to your meal? Bring your own low-sodium spice mix and add flavor to your food!

Guilt-Free Dining Made Easy 

Learning how to order gives you the freedom to eat in a restaurant and not wonder, “What should I get to eat?” Now you know exactly how to eat out and still lose weight! Make healthy choices like watching your portions, eating slowly, avoiding unhealthy fats, and loading up on your veggie intake. 

Now that you’ve got the tips, it’s time to go out to eat! Meet up with your friends and try new restaurants on date nights. And when you don’t feel like cooking or washing dishes after a long day, eat in a restaurant and treat yourself. You’ve been working hard to stay healthy, and you deserve it!

Are you looking to take your health journey further? Let’s work together to identify the root of your weight loss resistance and develop a personalized plan that fits perfectly into your lifestyle!