When you don’t have time to prepare a meal, eating out occasionally might be enjoyable or a practical choice. But if you frequently dine out, the additional fat, calories, sugar, and sodium (salt) can rapidly mount up. The next time you eat out, use these suggestions to aid in making nutrient-dense decisions.


  1. Pay attention to your hunger indicators when you’re dining out. The big portion sizes at fast food counters and restaurants often cause us to consume more than we would at home. Even if there is food on the plate, pay attention to your body’s signals and stop eating when you are full. Also, you can request half servings or invite a friend to a big supper.


  1. Distribute the dessert. Finish your meal with fruit if you still have room for dessert, or enjoy a basic cappuccino or latte with a dash of cinnamon. If a sweet dessert is what you’re craving, order one and ask for extra spoons to share with guests or to keep half for yourself to eat at home later.


  1. Prevent supersizing. Despite the fact that they add additional fat, calories, sugar, and/or sodium, supersized meal choices may appear to be a good deal.


Choosing healthful meals when dining out 4. Requesting more vegetables. With wraps, burgers, pizza, and sandwiches, request additional veggie toppings for more fiber and nutrients. Order sides of a cooked vegetable or a lush green salad. Fries can be replaced with salad or veggies.


Choose whole grains. To find foods made with whole grains, look for ingredients like quinoa, brown rice, barley, or oats. These days, a lot of eateries will gladly provide whole wheat or whole grain buns, tortilla wraps, spaghetti, or pizza crust upon request.


  1. Watch your salt (sodium) intake. Foods that have been smoked or prepared with salty sauces like soy sauce should be avoided more often. Choose low-sodium varieties of these sauces, and request a side serving of them. Discover the signs of foods high in sodium.


  1. Order dressings and sauces separately. More fat and sodium can be added to your meal by using sauces, condiments, dressings, and spreads. Simply use a small amount to add flavor after asking for these on the side.


  1. Avoid drinks that have sugar added. Choose water over sugar-sweetened drinks like pop, juice, iced tea, milkshakes, or lemonade. Consider pairing sparkling water with lime or lemon slices. If you do drink, keep it to one or two drinks each day.


being knowledgeable when dining out

  1. Inquire about the cooking process. Choose dishes that have been broiled, grilled, baked, steamed, or roast. Whether food is fried, deep-fried, or breaded, fat and calories can build up quickly.


  1. Look forward. Visit the restaurant’s website beforehand or ask for the nutrition facts. In some locations, restaurants are mandated to list the nutritional information of their menu items on menu boards and menus. Choose foods that are more nutrient-dense, have more protein, fiber, and vitamins while being lower in fat, sugar, and sodium (salt).


How can a dietitian assist?

Based on your lifestyle, interests, goals, medical history, and cultural background, a dietitian can propose foods for you to eat. They can help you with meal planning and choosing wholesome foods when dining out. Food labels giving you trouble? A dietitian can also assist you in determining the ideal protein, fat, fiber, and calorie intake for you.