Eating out at a restaurant doesn’t mean you have to derail your healthy eating habits. With a bit of planning and mindful choices, it’s entirely possible to enjoy a delicious meal while still staying on track with your health goals. Here are some practical tips for eating a nutritious meal when dining out:

1. Choose Restaurants with Healthier Options
Many restaurants now offer healthy, nutrient-dense dishes. Look for places that highlight fresh vegetables, lean proteins, and whole grains. Ethnic cuisines, like Mediterranean or Asian, often offer flavorful and healthier choices.

2. Check the Menu Online Beforehand
Take time to browse the menu online before you go to the restaurant. Many establishments now post nutritional information, making it easier to choose lower-calorie options. Look for dishes that include a variety of vegetables and whole foods and avoid items that are deep-fried or covered in heavy sauces. Look for dishes on the menu with the lowest calories or are marketed as “healthier meals.”

3. Watch Portion Sizes
Restaurant portions can be much larger than what you would normally eat at home. Consider asking for a half-portion or taking half of your meal home for later. You can also share dishes with your dining companions to avoid overeating.

4. Be Mindful of Sauces and Dressings
Sauces, dressings, and dips can be hidden sources of excess calories and unhealthy fats. Ask for these on the side and use them sparingly. Opt for vinaigrettes, olive oil, or balsamic vinegar as lighter alternatives.

5. Drink Water
Skip sugary sodas and alcoholic drinks, which can add unnecessary calories. Water is the best choice to stay hydrated and avoid added sugar. If you want something with a bit more flavor, try sparkling water with a twist of lemon or lime.

6. Focus on Lean Proteins and Vegetables
Opt for grilled, baked, or roasted proteins like chicken, fish, or tofu. Pair your protein with a side of non-starchy vegetables or a salad to add fiber and keep you feeling full.

By planning ahead, making mindful choices, and practicing moderation, you can enjoy a nutritious meal while eating out without compromising your health goals.