Navigating a restaurant menu can be tricky, especially when you’re trying to make healthy choices. Menus are often designed to tempt you with indulgent options, but with a few healthy eating tips and tricks, you can easily identify the healthier choices. In this blog post, we’ll guide you on what to look for and avoid when dining out, ensuring you make decisions that align with your health goals.
Healthy Eating Tips: What to Look For
Vegetable-Based Dishes:
Look for dishes that are rich in vegetables. These are usually lower in calories and higher in nutrients. Salads, vegetable stir-fries, and grilled vegetable plates are great options.
Whole Grains:
Choose dishes that include whole grains like brown rice, quinoa, or whole-wheat pasta. These provide more fibre and nutrients compared to their refined counterparts.
Lean Proteins:
Opt for grilled, baked, or steamed proteins such as chicken, fish, or tofu. These are generally lower in unhealthy fats.
Healthy Fats:
Look for dishes that include healthy fats from sources like avocado, nuts, seeds, and olive oil. These fats are beneficial for your heart and overall health.
What to Avoid
Fried Foods:
Fried foods are usually high in unhealthy fats and calories. Avoid dishes labelled as “fried,” “crispy,” or “battered.”
Creamy Sauces and Dressings:
Creamy sauces and dressings are often high in calories and saturated fats. Opt for tomato-based sauces or ask for dressings on the side and use them sparingly.
High-Sugar Beverages:
Sodas, sweetened teas, and specialty coffee drinks can add a significant amount of sugar and calories to your meal. Stick to water, unsweetened tea, or black coffee.
Large Portions:
Restaurant portions are often much larger than necessary. Be mindful of portion sizes and consider sharing a dish or taking half of it home.
High-Calorie Desserts:
Desserts can be a major source of extra calories and sugar. If you want to indulge, consider sharing a dessert or choosing a healthier option like fresh fruit.
Customising Your Order
Ask for Modifications:
Don’t be afraid to ask for modifications to make your meal healthier. Request extra vegetables, swap out fries for a side salad, or ask for sauces and dressings on the side.
Mind the Sides:
Sides like fries, onion rings, and creamy coleslaw can add a lot of extra calories. Opt for healthier sides like a side salad, steamed vegetables, or a baked potato.
Conclusion
Navigating restaurant menus doesn’t have to be challenging if you know what to look for and what to avoid. Healthy eating tips include focusing on vegetable-based dishes, whole grains, lean proteins, and healthy fats, and being mindful of portion sizes and high-calorie items, so you can enjoy a healthy meal without compromising your dietary goals. Remember, making informed choices is key to maintaining a balanced diet while dining out.