Eating outside of the house is sometimes inevitable. Whether it’s parties, social events, travel, or busy days, likely you will experience times when you don’t have as much control over your food choices. Below are some tips to help navigate eating in these situations to continue to work towards your health goals. A few general principles are helpful to keep in mind when eating out:
- Meals and snacks are typically higher in saturated fat and sodium.
- Meals and snack options are typically larger in portion sizes.
The more we can limit eating out and cooking at home, the more we have control over what is going into our food and into our bodies. For times when this isn’t possible, use the tips below to help make choices that are in line with your goals of improving your heart health and weight.
General Tips
Look at meal options ahead of time if there is a menu.
Plan ahead to make choices that are in line with the Balanced Plate (1/2 of plate non-starchy vegetables, 1/4 of plate whole grain carbohydrate or starchy vegetable, and 1/4 of plate lean protein). Browse the menu to come up with an option that best fits this balance based on available options. Sometimes nutrition breakdowns are available online or on websites as well.
Don’t be afraid to ask for switches.
It’s okay to ask for alternatives or replacement items when eating out. For example, you might see a salad that would help to make 1/2 of the plate non-starchy vegetables, but worry that it isn’t the best choice because of the thousand island dressing that comes with it. Ask for an olive-oil based dressing like a balsamic vinaigrette to decrease the saturated fat from dressing.
Ask for “starters” to come with the meal.
If at a restaurant that serves bread/chips as a starter, ask for it to come out with the meal or salad course. This helps you enjoy these items with your meal, vs snacking or filling up here before the main meal.
Choose water, tea, or other unsweetened beverage.
Avoid choosing soft drinks, alcoholic beverages, or other sugar-sweetened beverages when eating out. These are non-nutritive and provide excess calories from refined sugar. Choose water, tea, or another unsweetened beverage.
Ask for a to-go box.
Choose portions that are appropriate for your hunger level. Avoid the “clean your plate” mentality and eat until you feel satisfied. Save some of your meal for later to help with portion control.
Eat your meal mindfully.
Put your fork down between bites, assess your hunger and fullness levels throughout the meal. Listen to your body and take your time.
Specific Suggestions
Main Dishes
- Choose a side salad + a roasted vegetable + lean protein + whole grain carbohydrate or starchy vegetable.
- Pick dishes that highlight vegetables like stir-fries, veggie wraps, or kabobs.
- Choose protein that is baked or grilled instead of breaded or fried. Avoid eating the skins.
- Avoid adding creamy sauces, gravies, butter to your meal (or ask for these on the side).
- Avoid adding salt to meal after it comes to the table.
- Look for dishes made with whole grains such as quinoa, brown rice, barley or oats.
Side Dishes
- Choose vegetable-based sides, or consider ordering a green vegetable or salad instead of two or more carbohydrate sides.
- Avoid filling up on bread, chips and dips, or appetizers before a meal.
- Choose a baked potato instead of french fries.
- Order dressings that are olive-oil based instead of cream-based, and ask for this on the side.
- Avoid foods with added sugars (ex. BBQ, glazed, sticky, honey, or teriyaki in their name).