Healthwatch by Shyft

Looking to loose weight the right way?
Leave your details & our team will help you set up a consult
Sonali Sachdeva

Nutritionist | 22 Yrs. of experience

Sakina Hashmi

Nutritionist | 7 Yrs. of experience

Abhilasha Sharma

Nutritionist | 5 Yrs. of experience

Enter your details

Healthy Dining Out: Tips and Tricks for Sticking to Your Diet

Healthy Dining Out: Tips and Tricks for Sticking to Your Diet
Content
Content

Sticking to a healthy diet can be challenging, especially when dining out. With the availability of delicious yet unhealthy options on restaurant menus, it can be tempting to indulge in your favourite dishes. However, with a little planning and mindfulness, it is possible to enjoy a nutritious meal while dining out. Here are some tips on how to stick to a healthy diet when eating out.

Choose the Right Restaurant

When it comes to dining out, choosing the right restaurant can make all the difference in sticking to a healthy diet. Look for restaurants that offer healthy options or have a focus on fresh, whole ingredients. Many restaurants now have menus that cater to specific dietary needs, such as gluten-free, vegetarian, or vegan. Additionally, you can research the menu beforehand and choose dishes that are lighter and more nutrient-dense.

Plan Ahead

Before you head out to eat, plan ahead and think about what you want to order. Many restaurants now have their menus available online, which allows you to peruse the options and make an informed decision. If you are unsure of what to order, ask your server for recommendations or modifications to make the dish healthier.

Don’t Skip Meals

One common mistake people make when dining out is skipping meals to “save up” for a big meal. This can lead to overeating and choosing unhealthy options due to hunger. Instead, eat a healthy, balanced meal before going out to eat. This will help you feel satiated and make better choices when it comes to ordering.

Watch Your Portions

Restaurant portions are often much larger than what we would eat at home. To avoid overeating, ask for a smaller portion or take half of your meal home with you. Many restaurants offer the option to order half portions or have smaller plates available. Additionally, you can share a dish with a friend or family member to cut down on the amount of food you consume.

Avoid Fried and Processed Foods

Fried and processed foods are often high in calories, unhealthy fats, and sodium. These types of foods can increase your risk of heart disease, diabetes, and other health problems. When dining out, try to avoid dishes that are fried or heavily processed. Instead, opt for dishes that are grilled, baked, or roasted. Look for dishes that are made with fresh, whole ingredients and avoid those that contain added sugars, preservatives, or artificial ingredients.

Choose Beverages Wisely

Many restaurant beverages are high in calories and sugar, which can quickly add up and sabotage your healthy eating goals. Instead of ordering sugary drinks like soda or juice, opt for water, unsweetened tea, or sparkling water with a splash of fruit juice. If you are going to have an alcoholic beverage, limit yourself to one drink and choose options that are lower in sugar and calories, such as a glass of red wine or a vodka soda with lime.

Ask for Modifications

Many restaurant dishes can be modified to be healthier. Ask your server if you can make substitutions or modifications to the dish, such as swapping out a side of fries for a salad or requesting that your dish be prepared with less oil or salt. Don’t be afraid to speak up and ask for what you want, as most restaurants are happy to accommodate their customers’ requests.

Be Mindful

Eating mindfully is key when it comes to sticking to a healthy diet. Take your time and savour each bite of your meal, paying attention to the flavours and textures. Avoid distractions, such as your phone or the television, and focus on your meal. Listen to your body’s hunger and fullness cues, and stop eating when you feel satisfied. Eating mindfully can help you make better choices and avoid overeating.

Takeaway

Dining out does not have to mean sacrificing your healthy eating habits. By choosing the right restaurant, planning ahead, watching your portions, avoiding fried and processed foods, choosing beverages wisely, asking for modifications, and being mindful, you can enjoy a nutritious meal while dining out. Remember, it’s all about balance and making smart choices. Don’t deprive yourself of your favourite dishes, but rather make healthier choices when possible and enjoy your meal in moderation. With a little effort and mindfulness, sticking to a healthy diet when dining out is achievable.


Author:
Shyft Health

Shyft

linkedin
Shyft is your trusted source for health and wellness insights. We collaborate with a network of writers and health experts to curate evidence-based content. This content is further vetted and reviewed by our team of internal experts. Our platform is dedicated to providing you with reliable, accessible health information so you can make informed choices for a healthier life. read more

Over 20,000 customers have reduced their symptoms and improved their health by consulting Shyft's Clinical Nutritionists. When are you starting?

READ MORE ON :

Article By:

Our experts continually monitor the health and wellness space, and we update our articles
when new information becomes available.

Read more

Continue to read on a range of topics related to Exercise, Nutrition, Mental Health and Sleep Health.

Intermittent Fasting Made Simple

6 minutes

06 Apr 2023

Intermittent Fasting Made Simple

Are you starving to lose weight? Tried all the fad diets on the market but can't find one that suits you? Has your weight loss plateaued, and you think you couldn’t possibly eat less? Surely, you’ve heard of this popular diet that maybe you don’t quite completely understand yet even your favourite celebrities like Jennifer Aniston and the Kardashians seem to swear by - Intermittent fasting.Intermittent fasting has stood the test of time as it continues to be one of… Read more

Intermittent Fasting Made Simple

Intermittent Fasting Made Simple

Are you starving to lose weight? Tried all the fad diets on the market but can't find one that suits you? Has your weight loss plateaued, and you think you couldn’t possibly eat less? Surely, you’ve heard of this popular diet that maybe you don’t quite completely understand yet even your favourite celebrities like Jennifer Aniston and the Kardashians seem to swear by - Intermittent fasting.Intermittent fasting has stood the test of time as it continues to be one of…

book

6 minutes

|

calendar

06 Apr 2023

Maintaining A Food Journal

4 minutes

06 Apr 2023

Maintaining A Food Journal

Trying to become healthy? Want to change your lifestyle? Thinking of shedding weight? The easiest way to incorporate changes in your life and monitor them is by maintaining a food journal. Just like your diary contains your little secrets and provides you with a sense of satisfaction at the end of your day, A food journal helps you feel emotionally stable concerning food and motivates you to keep up your new dietary achievements by adopting healthier eating choices each day.… Read more

Most read

Maintaining A Food Journal

Maintaining A Food Journal

Trying to become healthy? Want to change your lifestyle? Thinking of shedding weight? The easiest way to incorporate changes in your life and monitor them is by maintaining a food journal. Just like your diary contains your little secrets and provides you with a sense of satisfaction at the end of your day, A food journal helps you feel emotionally stable concerning food and motivates you to keep up your new dietary achievements by adopting healthier eating choices each day.…

book

4 minutes

|

calendar

06 Apr 2023

Most read

Maintaining Weight Loss 101

3 minutes

05 Aug 2023

Maintaining Weight Loss 101

“Maintaining your weight is much more difficult than losing it” Have you accomplished your weight loss goals? Congratulations! We are proud of you. Does the thought of gaining it all back terrify you? Are you confused by the hundreds of weight maintenance advisories out there? Fret not, we are here to give you tips without beating around the bush! Unfortunately, an estimated 80% to 95% of people regain the weight they lost after dieting. Weight maintenance is a different ball… Read more

Featured

Maintaining Weight Loss 101

Maintaining Weight Loss 101

“Maintaining your weight is much more difficult than losing it” Have you accomplished your weight loss goals? Congratulations! We are proud of you. Does the thought of gaining it all back terrify you? Are you confused by the hundreds of weight maintenance advisories out there? Fret not, we are here to give you tips without beating around the bush! Unfortunately, an estimated 80% to 95% of people regain the weight they lost after dieting. Weight maintenance is a different ball…

book

3 minutes

|

calendar

05 Aug 2023

Featured

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between… Read more

Featured

Fasting Facts: The Pros and Cons of Intermittent Fasting

Fasting Facts: The Pros and Cons of Intermittent Fasting

Intermittent fasting (IF) is a popular weight loss and health trend that has gained a lot of attention in recent years. It involves limiting calorie intake during certain periods of the day or week, with the aim of improving overall health and promoting weight loss. While there are potential benefits to IF, there are also drawbacks to consider. In this blog post, we’ll explore the pros and cons of intermittent fasting. What is Intermittent Fasting? Intermittent fasting involves alternating between…

book

4 minutes

|

calendar

15 Jul 2023

Featured

Recipes to manage Weight Loss, approved by nutritionists

View all
Understanding Metabolism

Mushroom Matar

A delightful combination of tender mushrooms and green peas cooked in a flavorful blend of spices.

13 INGREDIENTS

|

60 MINS.

Understanding Metabolism

Stir Fry Mixed Vegetable

Sauteed vegetables smothered in a quick sweet and savory sauce - a delicious option perfect as a main course or side.

11 INGREDIENTS

|

30 MINS.

Understanding Metabolism

White Chicken Curry

A milder yet delicious version of the classic chicken curry.

3 INGREDIENTS

|

45 MINS.

Understanding Metabolism

Beetroot Paratha

A healthy and nutrient-dense red colored flatbread recipe made with beetroot puree. Perfect to be served with any choice of dry or gravy based curries.

8 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Thai Massaman Tofu Curry

An aromatic curry with tangy, luxurious taste made with a variety of whole spices.

20 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Berry Smoothie

A refreshing and healthy combination of fruit and yogurt with the goodness of coconut water.

5 INGREDIENTS

|

10 MINS.

Understanding Metabolism

Chicken Clear Soup

A light, hearty and delicious soup with a boost of iron.

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Drumstick Soup

A nutrient dense soup with the strong aroma & flavour of drumstick.

6 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Bajra Cauliflower Roti

A nutritious accompaniment for your meals!

7 INGREDIENTS

|

30 MINS.

Understanding Metabolism

Hara Bhara Kebab

A quick starter and snack combinibg the power of spinach and peas

8 INGREDIENTS

|

60 MINS.

View all