Follow Healthy Strategies for Dining Out

Focus on the event of dining out instead of the food. If you make enjoying the company of your friends or loved ones the main reason for eating out, it will be easier to make smart food choices by basing your decisions on choosing healthier items to round out your meal. When you are dining out, always taste your food before adding condiments, sauces, or dressings. Cut out, cut back, or substitute unhealthy condiments and add-ons with a squeeze of lemon juice and pepper.

Whenever possible try to eat earlier, especially for your dinner meal. Restaurants are often less crowded, which allows for a more relaxed experience. Plus, waiting for table often leads to poor pre-meal choices. Most Europeans swear by sipping on water or mineral water with a slice of lemon or lime for extra flavor. It can have a triple effect in keeping you hydrated, quenching your thirst, and giving you something to do rather than distracted nibbling.

Before you leave for the restaurant, remember that eating lean proteins and extra vegetables will help you feel satisfied without having to fill up on empty carbs. Try the tips discussed below for dining out while living well:

• Japanese – Oden is a healthy Japanese dish offered by fine restaurants, food trucks, and street vendors. Mildly-seasoned vegetables, like radishes, boiled potatoes, and carrots are combined with lean proteins, like tofu, boiled eggs, and fish.
• Mexican – Pass on the basket of chips served when you sit down and order dishes with soft tortillas, grilled proteins, and tostada salad toppings with salsa not sour cream.
• Chinese – When eating at a Chinese restaurant, your server can help with creating healthier versions of your favorites. Steamed dishes are the best but stir-fries that include vegetables and are cooked in lighter oil are okay. Beware of sauces and dips that can contain lots of sugar, sodium, and fat.
• Indian – Curry leaves when consumed regularly fight bad cholesterol and attack body fat but dry Indian dishes, such as tandoori, tikka or bhuna, are much lower in calories than dishes cooked in creamy sauces.
• Italian – It has been said that the way to eat healthy at an Italian restaurant is to pick one indulgence, consume enough to satisfy your craving, and finish your meal with healthier options for your protein and vegetables.

Eating at restaurant is a regular occurrence for most people. If you're making a commitment to eat healthy, this can prove tricky. However, with a little planning and know-how, you can successfully navigate a restaurant menu without damage to living well. Since the average restaurant meal has a whopping 1200 calories, it is important to have proven strategies for eating out without sacrifice to your commitment to healthy eating and living well.

Metabolic Research Center has been helping people just like you to eat healthy for over 35 years. Our science-based approach to living well provides the one-on-one support you need to succeed, and our plans can work for your entire family. When eating out over the holidays, remember that your thoughts create the feelings that directly influence your food choices. Choosing healthy eating by changing your bad habits is your gateway to living well.