5 tips to eat healthy when eating out

Eating out is both fun and sociable. However, studies have linked dining out with overeating and poor food choices. This article lists 10 clever tips to help you eat healthy when eating out. These will help you stick to your health goals without having to give up your social life.

1  Check How Food is Cooked and Prepared

The way food is cooked can have a significant impact on the amount of calories it contains. Look for food that has been steamed, grilled, roasted or poached. In general, these cooking methods equate to less fat and therefore fewer calories. Foods that are described on the menu as pan-fried, fried, crispy, crunchy or sautéed will usually contain more fat and more calories.

2  Ask to Make A Healthy Swap

Most people aren’t eating enough vegetables. Vegetables are great, since they contain very few calories, but lots of healthy fiber and nutrients. For example, broccoli and spinach are extremely low in calories, but high in fiber, vitamin C and all sorts of beneficial plant compounds. Increasing vegetable intake has also been linked to a reduced risk of many diseases including cancer, obesity and depression. When you order your meal, ask the server to swap part of your meal, such as fries or potatoes, for extra vegetables or a salad. You’ll boost your vegetable intake and cut your calories.

3  Order Your Meal Before Everyone Else

Other people can influence our decisions without us really noticing. In social situations, people tend to mimic each other subconsciously, and dining out is no exception. People’s menu choices and eating behaviors can be highly influenced by the choices of other people at the table. If you’re eating with a group that is likely to order something that doesn’t fit into your healthy eating plan, make sure you order first.

4  Order Two Appetizers Instead of a Main

Studies show that people are more likely to overeat when they’re served bigger portions. If you are going to a restaurant where you know the portions are huge, try ordering two appetizers instead of a main course. This can help you fill up without going overboard with the calories.

5  Slow Down and Chew Thoroughly

Chewing your food thoroughly and eating slower could help you eat less. It can also make you feel full more quickly. When you’re eating, try counting a minimum number of chews per mouthful to stop yourself from eating too quickly. Putting your utensils down between mouthfuls is also a good way to slow down and give your satiety signals some time to kick in.