HealthyLife Articles

Tag: restaurant

Eat Out Without Filling Out

Nutrition

Order wisely and remember portion control.

In today’s busy world, more and more meals are being eaten away from home. With some advanced planning, self-control and wise choices, dining out can still be a pleasant and healthy experience. Before you go to a restaurant, check out its menu and nutrition information online. Choose a place to eat that offers healthy options. If you can’t preplan, opt for foods lower in calories and high in nutrients.

Go for it.

* Green leafy salads and veggies

* Chicken, turkey, fish, and lean meats. Choose ones that are broiled, grilled, steamed, poached, roasted, or baked

* Pasta dishes with red, marinara or primavera sauce

* Foods made with yogurt, broth, or mustard sauces

* Apple slices or fruit parfaits instead of French fries

Avoid it.

* Anything creamy, fried, crispy, breaded, battered, or au gratin (with cheese)

* Sauces or soups with lots of butter, cream, or cheese

* Thick or creamy salad dressings

* Most casserole dishes

* Value, deluxe, or supersized meals

* Double and triple-decker burgers or 12-ounce steaks

Healthy Eating Out Tips

* Split a meal or ask for a take-out box and pack it up before you dig in. Most restaurant meals are generous to a fault.

* Even at dinner, ask for a lunch-sized portion.

* Drink water or low-fat milk. Soda and other sugary drinks are wasted calories.

* Limit alcohol. Choose wine over mixed cocktails that have added calories.

* If you have dessert, order fresh fruit. Or share a dessert with someone.

* Have it your way. Ask that foods be prepared without added fats and salt.

Action Step

If your eyes are craving dessert, wait at least 15 minutes after you finish your meal. This allows your body to decide if it is actually still hungry.

© American Institute for Preventive Medicine

January 23, 2026
Tips For Dining Out Without Pigging Out

Nutrition

People who are watching what they eat can stick to their diets when eating in restaurants. Eating establishments don’t have to be automatic waistline expanders if you observe the following recommendations.

* Choose a restaurant that offers a wide variety of food, to increase the odds of finding fewer fatty, highly caloric foods.

* Avoid “all-you-can-eat” restaurants.

* Ask to have the bread basket (or at least the butter dish) removed from the table.

* Refuse french fries, potato chips, and desserts, even if they’re included in the price of your meal.

* Ask for food broiled without butter, salad without dressing, and baked or steamed food that’s normally fried.

* If servings seem especially large, portion off the excess and put it aside before you begin eating.

* Leave some food on your plate, or take it home for tomorrow’s lunch.

* Share one meal with a companion.

* Order a la carte so you won’t feel obligated to eat side dishes just because you’ve paid for them.

Here are some ways to join the party and not blow your diet.

* At a buffet dinner, first look over all the food presented, then decide what you will and will not eat.

* If possible, inquire ahead of time as to what will be served at a party. If nothing on the menu is allowed on your diet, plan to eat at home first.

* Ask your host or hostess if you can provide a platter of raw vegetables or other low-calorie offering, so you’ll be assured of something you can munch on during the party.

* To avoid being tempted to eat hors d’oeuvres and snacks, don’t sit near them.

* Politely inform your host and hostess of your diet and ask them not to coax you to overeat.

* Choose mineral water or diet soda instead of alcoholic beverages, or at least alternate them with alcoholic drinks.

* Make a point to socialize with other people or enjoy the entertainment rather than concentrating on eating.

Partying Down to a Slimmer You

As with most festive occasions, food plays a prominent role at most parties. It gives people something to look at, something to do, something to talk about, and something to remember. But you don’t have to stay home just because you’re dieting.

© American Institute for Preventive Medicine

January 23, 2026
Eating At A Restaurant

Healthylife® Weigh

Part 3

Use the same guidelines for choosing food at the grocery store to help you make healthy choices at a restaurant. Compared to preparing food at home, you have less control over what is in your food, how it is prepared, and how much you are served. However, you DO have some control. Here are a few tips to help you follow your eating goals when you eat out:

1. Choose a restaurant that offers healthy options.

* If you are dining with a group, offer to make the reservation.

* Read reviews to learn about experiences other people have had at the restaurant.

* Avoid all-you-can-eat buffets or anything that is offered in an “endless” supply.

2. Look up menus ahead of time. Many restaurants, especially fast-food restaurants and other chain restaurants, offer nutrition information online for items on their menu.

3. Look for clues in the menu. Menus can offer information about what is in the food and how it is made.

* Look for meat, poultry, and seafood that has been baked, broiled, steamed, poached, or grilled. Avoid fried choices. Or, ask if a fried food can be prepared with one of these healthier cooking methods.

* Pictures, if on the menu, can show you the size of the food groups on the plate. If you need more vegetables to meet your daily needs, ask for an extra serving or order a side salad.

* Choose from the “heart healthy” section of the menu, if available. These choices are usually lower in saturated fat and sodium.

4. Ask for changes to an item, if needed. Menu items can usually be modified by the restaurant. Use the menu to learn what the restaurant has in the kitchen. Mix and match to create a meal that fits your goals. *Be kind and tip your wait staff generously if you are asking for a lot of changes to your order!

5. Follow your healthy eating plan during the day. Skipping meals or ignoring hunger earlier in the day can lead to overeating or choosing foods higher in sugar, saturated fat, and salt at the restaurant.

6. Choose your portion. Order your meal as a half-size order or split a meal with a friend. Take some of your food home for another meal.

7. Set yourself up to be successful. Decline the bread basket, politely. If you are with a group that wants the basket on the table, keep it at the other end to avoid grabbing a piece out of habit. Or, share a piece.

8. Limit alcohol. This can be a big source of added calories. Stick with one glass of wine or one beer. Or, avoid alcohol altogether.

Most importantly, enjoy yourself!

Restaurants can be places to try new foods and flavors and make wonderful memories with family and friends. Take your time. Use your napkin between bites and sip your water often. Engage in conversation. Appreciate the restaurant’s décor and the courtesy of the staff.

© American Institute for Preventive Medicine

January 23, 2026
Eat Out, Eat Healthy: Here’S How

HEALTHY EATING

Many people find that eating at restaurants can be hard on the diet. Restaurants usually offer an array of high-fat, high-sugar, and deep fried foods that can be tough to resist. But, eating out doesn’t have to be off limits.

Before choosing what to eat, you need to decide where to eat. One of the best ways to stay on the healthy track is to do some research first. Many restaurants offer calorie counts and other nutrition information on their website. Check out which foods fall within your diet with regards to calories and fat. This can help you steer clear of foods that may seem healthy, such as certain salads, but are actually loaded with calories.

And, making changes to dishes is a good way to get exactly what you want. Think about whether the restaurant:

* Will allow you to make substitutions without hassle or extra cost

* Uses healthier cooking methods, such as broiling, grilling, and baking instead of frying

Once you’ve chosen your place, it’s time to pick your plate. Follow these guidelines for a healthy and enjoyable meal:

*Don’t be afraid to ask questions.Ask the server about how a dish is prepared and what comes with it. Does it come with butter or oil? Can these items be placed on the side or taken off completely?

*Eat slowly and watch portion sizes.Many restaurant portions are big enough for two meals. Consider splitting your meal with another person if this is allowed. Or, ask the waiter to box half of your meal right away.

*If possible, ask for no salt to be added to your food.And, just say “no” to the salt shaker on the table.

*Skip the pre-meal bread that often spoils your diet and appetite.Ask for no bread to be brought to the table.

*Choose foods that taste good without being fried, such as grilled chicken, seafood, and fresh vegetables.

*Watch out for drinks.Many beverages, such as lemonade, juices, and alcoholic drinks, are high in calories. Stick to water and drink plenty of it before and during the meal. This may help stave off hunger.

*Be creative with dessert.Don’t look at the tempting dessert menu. Instead, ask for a bowl of fresh fruit if you’re craving something sweet. Or, keep sugar-free mints or gum with you to pop in your mouth after dinner.

Source: American Diabetes Association

© American Institute for Preventive Medicine

January 23, 2026
Menu Secrets

HEALTHY EATING

When dining out, two things that affect your menu choices the most are what you see on the menu and how you imagine it will taste.

But what you order may have less to do with what you want and more to do with a menu’s layout and descriptions, according to a Cornell study in the International Journal of Hospitality Management.

First,any food item that attracts attention (with bold, highlighted or colored font or set apart in a text box) makes us more likely to order that food item rather than the item listed next to it. “In most cases, these are the least healthy items on the menu,” said lead author, Brian Wansink, author of Slim by Design: Mindless Eating Solutions for Everyday Life.

Second,menu names with descriptive items sell better and lead you to believe that they taste better. The researchers cite a study where they changed the names of restaurant menu items to make them more descriptive; the seafood filet became Succulent Italian Seafood Filet and red beans and rice became Cajun Red Beans and Rice. Sales of these items went up by 28%, and they were rated as tastier, even though the recipe was identical. Diners were also willing to pay an average of 12% more money for a menu item with a descriptive name.

The best solutionto healthier restaurant dining may be an easy one. “Just ask your server,” said Wansink, “Ask, ‘What are your two or three lighter entrées that get the most compliments?’ or ‘What’s the best thing on the menu if a person wants a light dinner?’”

Eating Out Tip

Before you choose restaurants, check out their websites. Read menu options and nutrition information, if provided, to help you make healthy choices. When you are at a restaurant, ask if you can make healthier substitutes, such as having a vegetable in place of French fries.

© American Institute for Preventive Medicine

January 23, 2026