One of the most difficult things I’ve found when trying to follow a healthy lifestyle that fits my health needs is dining out at restaurants. During Covid, you may be eating out less, but ordering food to enjoy at home is still an option. When you work so hard in your kitchen to follow a healthy diet that fits your lifestyle, ordering food can feel like a step backward. When placing an order for food, you can say goodbye to knowing everything that goes into your meal and, most likely, the amounts of ingredients, such as butter, salt, and saturated fats.
You could say, “Well, I just won't order food, then.” But, realistically, that’s just not gonna happen.
The good news is that it’s still totally possible to eat restaurant food AND be healthy – you just need a few tricks up your sleeve so you can be prepared to make good, healthy choices.
Tips For Healthy Eating At Restaurants
1. Scan the menu
Look for keywords on the menu that are giveaways for what to avoid. Here are some examples of the most common culprits:
2. If you eat Meat
Meat has a ton of protein and, when lean, is a great idea to order. When ordering meat, pick leaner cuts of beef (great options include flank steak, skirt steak, tenderloin, sirloin, or filet mignon). When in doubt, chicken is another great high protein, low-fat option, particularly chicken breast.
3. Order fish.
Fish is a great option, as long as it’s not fried. You can order seafood in tons of different ways—steamed, blackened, baked, broiled, sautéed, or grilled. My favorite is grilled. Just like with meat, fish allows you to enjoy protein. While it may be a bit pricier, it’s often a great option on the menu, especially if it’s fresh fish.
4. Ask to double or triple the vegetables.
Let’s be real. Often, a side of vegetables in a restaurant is more of a garnish, not a real serving. When ordering, ask for double or triple the normal serving of veggies, and offer to pay extra (more often than not, you won’t even be charged). You could also look to the sides portion of the menu to see what options the restaurant has available. A big problem with veggies is that they get cooked in a ton of butter so make sure to ask that the vegetables NOT be cooked in butter when you order them.
5. Ask about preparation.
Truth: Chefs are trained to use lots of butter and salt to heighten flavors. Duh, right? It tastes good. They do this because, if you add butter or salt on most anything, it tastes better which makes the customer happy meaning more business in the future. They’re not there for your health. They’re there to feed you tasty food. If you’re concerned about the butter or salt in your food, don’t be afraid to ask your server how the food is prepared. If you find out what you want is loaded with oil or butter, either ask for it to be prepared differently or choose something else.
6. Don’t be afraid to ask.
Along the same lines as the previous tip, I highly recommend that you ask the waiter/waitress questions about how the food is prepared if you’re not clear. You’ll only know for sure what’s in your food if you ask. This can mean a difference of hundreds of calories and tons of unnecessary saturated fats, and high levels of sodium.
Is it uncomfortable? A little at first, but it’s your responsibility to know what you’re putting into your body and your waiter’s responsibility to know what goes into the food they’re serving. The more you ask, the easier it gets, I promise!
7. Look for these desserts.
Let's be honest, this is the one you were waiting for! Desserts are a fun part of eating out at restaurants. If you want to enjoy a dessert, you do have some options. My favorite thing to do is to order one dessert for the table. That way, you don’t eat the entire dessert yourself. Instead, you enjoy a few bites and satisfy your sweet tooth. If you’d rather not share, another great idea is to ask your waiter for a simple dish of berries or a fruit sorbet. Just remember, it is okay to eat dessert- follow the 80/20 rule.
8. Box it early.
Did you know restaurants often serve two to three times what you need for a normal serving? Next time, ask to box half your entrée BEFORE it ever even gets to the table. This will save you money and calories. It may sound weird, but it makes tons of sense. You can also split an entrée with another person if you’d prefer.
9. Skip the fancy drinks.
If you must order an alcoholic drink, try to avoid margaritas, piña coladas, and other exotic mixed drinks. They include sugary add-ins that add tons of calories, sugars and flavors. Instead, order a glass of wine, a light beer, vodka and tonic, or a simple martini. These options will be better for your healthy eating goals, especially if you choose not to drink that often.
10. Drink water throughout the meal.
Try your best to get used to drinking water as your main beverage. Drinking water will slow you down from eating your food too fast, which will help you enjoy the food more, and it will allow your brain to get the message from your stomach that you’re full so you don’t overeat before your plate is already empty.
You can ask for a slice of lemon if plain water is too boring. To ease into just having water, you can also wait to order a different beverage until after you’ve finished your first glass of water.
Now, all you need to do is use these tips the next time you go out to eat. The more you use them, the better you’ll get at spotting healthy versus unhealthy options and it will feel more and more natural. The bottom line is it’s possible to make good choices and have control over your food – even at restaurants.
Did I miss anything? What’s your best tip for how to eat healthy at restaurants? Share in the comments below!
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A common question I receive is... “How can I eat healthy from home and still have a tasty variety of food?”
Here are a few simple tips I put together to share with you...
Buy Frozen Fruits & Vegetables
Frozen foods usually have a longer shelf life and this makes them cheaper than their fresh counterparts and they last so much longer. Extra bonus- they are already clean, prepped and chopped, so that's a huge time saver! Since good vendors pack their frozen fruits and vegetables right from the farms, many of the nutrients are locked in, thus ensuring that the frozen produce retains all its nutritional value.
Freeze Your Leftovers
Studies have shown that the average family of four in the US throws away about 40% of the food that they purchase every year. However, these leftovers can easily be frozen and reheated. By doing this, you’ll avoid wasting such large quantities of food that would otherwise end up in the garbage bin and therefore spend much less at the grocery store. Defrosting and reheating frozen meals are a huge time and stress saver on those crazy days or nights when cooking just isn't going to happen.
Take Full Advantage of Fruits
Fruits can be just as filling as chocolate or crisps, provide much more nutritional value and contain a lot less calories. They are just as quick and easy to eat so even if you are super busy, fruits are the perfect snack food.
Go Nuts for Nuts
Nuts are another fantastic, healthy food that you can use as a substitute for crackers or chips. They provide your body with a selection of health boosting vitamins and minerals along with good amounts of protein and fat.
Incorporate Vegetables into Every Meal
This may sound like too much of an effort when your time is limited. However, if you choose the right vegetables it hardly takes up any of your time at all. Salads, sun dried tomatoes, chopped veggies can now all be purchased from supermarkets in a ready to eat form. Chopped tomatoes can be heated up and used as a sauce in under five minutes.
Buy Lean Fish & Meats
When you are busy and have forgotten to bring your healthy packed lunch, grabbing a quick burger or hot dog might seem like the best option. However, there are plenty of healthier meat choices out there. Most hot deli counters allow you to buy roasted chicken which is both tasty and nutritious. Most supermarkets also sell cooked chicken breast slices. Lean meats are just as quick to eat as burgers and hot dogs but provide your body with higher quality protein and no "nasty" added ingredients.
Try Homemade Sauces
Making and canning your own homemade sauce can save you money. You can use many locally sourced fruits and vegetables for the ingredients and these will cost a fraction of what you’ll end up spending on one bottle of ketchup. The best part about making your own sauce is that they taste so much better than the processed sauces you’ll find in stores. Plus, there are many free recipes on the internet that can help you get started making your own sauces instantly.
Prepare Your Healthy Meals In Advance
Plan your healthy meals in advance and write a shopping list for the week ahead. This will allow you to control how much you spend on groceries and minimizes the last minute scramble of 'what's for dinner.'
I hope you find these tips helpful. For more healthy hacks, kitchen tips, and recipes follow me on the following links:
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Lasting changes don't happen overnight. These new habits take time to establish, time to adjust what's not working into something that does work, and guidance from within on what will work best for you. I've found that these pillars of health are the perfect foundation for lasting change, so if you need some encouragement for those new habits, here is the foundation I build mine upon and help my clients do the same.
Start small to go BIG
When you look at a huge ladder or steep staircase, it can feel insurmountable. But if you take it step by step, it can feel a lot easier to manage. The same is true for building your pillars of health. Each little step you take to incorporate exercise, nutrition, stress management, sleep, and hydration will get you to where you need to be. Please don't put the pressure on yourself to do it all at once. Go about it by making small changes each week and building upon that foundation. This is much more likely to last than doing it all at once.
Commit to physical activity more often
If you've never really found an exercise you love and stick with, take a moment to sit down and think about what activities you enjoy. Some people love going to the gym, while others prefer jogging in the park surrounded by nature. Plenty of people dance rather than lift weights, and just as many of them like swimming in the pool. Make a list of the things you enjoy doing, then devote 20 minutes per day to one of these physical activities.
Just say "no" to fad diets
Fad diets come and go for a reason -- they don't work. Your health will improve drastically when you focus on eating a rainbow of fresh foods, keep portions reasonable, and give your body what it needs. Focusing on whole foods will have you feeling full of energy within no time.
Take water with you everywhere
The best part of this pillar is you can shop for a new water bottle to take along. If you aren't a fan of water, get a bottle with a fruit-infusing aspect. That way, you can insert fruits and herbs to infuse your water with some flavor. You can also purchase water bottles with printed time slots on the bottle to remind you to drink throughout the day.
Turn out the lights
Sleep often falls last on our list. You can go through all those motions with exercise and eating right, and it won't make a difference until you let your body get the restorative rest it needs. Your body's cells are like the cleaning crew that comes out at night to get everything ready for the morning. Focus your intention on getting the 7-8 hours of uninterrupted sleep each night to get the rest you need.
Additionally, focus on proper stress management. Try meditating, yoga, journaling, or simply breathing with intention. Finding your unique sweet spot in each of these pillars can be just what you need to feel your best every day.
Interested in working 1:1 with a health coach- Contact me today to get started! You can also find me on Social Media for recipes tips & healthy hacks.
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Jennifer Castro is the owner of JAC Wellness Solutions. She is a Health Educator, Nutritionist, and Patient Advocate specializing in Women's Health & Vestibular Disorders. When she was diagnosed with an inner ear imbalance called Meniere's Disease, she knew she had no choice but to step up her game and become a detective for her own health. Coach Jenny is studying to become a Board Certified Health and Wellness Coach while creating course content for health coaches and educators. She created an educational program for preschool teachers called Jump & Roll Fitness. The program provides lesson plans on how to create healthy habits for preschoolers. She also works as an Insurance Broker providing insurance solutions for small businesses, wellness, and medical practitioners. This blog is ALL about health, well-being, nutrition, lifestyle and kitchen hacks. She also tells stories of her own personal health journey. Coach Jenny loves to garden, spend time with her hubby, and loves to bake new recipes. She likes to put her own "healthy" spin on her and her hubby's favorite sweet treats.
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