Eating out is a huge part of student life in the U.S., whether it’s grabbing a quick bite between classes, socializing with friends, or studying at a coffee shop. But when you’re trying to eat healthier, dining out can be a challenge. The good news? You don’t have to give up restaurant meals to stay on track. By making smart choices, you can enjoy eating out without overloading on calories. One of the best ways to do this is by choosing the lowest calorie foods on the menu and being mindful of portion sizes.
Start with Smart Appetizers
Many appetizers are loaded with calories, thanks to fried foods, heavy sauces, and cheese. Instead, go for options like a side salad with light dressing, broth-based soups, or fresh fruit. These choices are filling but won’t ruin your calorie count before the main course.
Choose Lean Proteins
Protein helps keep you full longer, making it a great choice when eating out. Look for grilled, baked, or steamed proteins like chicken breast, turkey, fish, or tofu. Avoid fried or breaded options, which add unnecessary fat and calories.
Be Mindful of Portion Sizes
Restaurant portions are often much larger than what you actually need. One trick is to ask for a to-go box right away and save half your meal for later. You can also order from the kids' menu or share a dish with a friend to keep portions under control.
Load Up on Vegetables
Vegetables are packed with nutrients and fiber while being naturally low in calories. Opt for meals that include a variety of veggies, or ask for extra vegetables instead of starchy sides like fries or mashed potatoes.
Skip Sugary Drinks
Sodas, sweet teas, and blended coffee drinks can add hundreds of hidden calories. Stick to water, unsweetened tea, or black coffee to keep your meal as low-calorie as possible.
Watch Out for Dressings and Sauces
Many dressings and sauces are high in calories and unhealthy fats. If you’re ordering a salad, ask for dressing on the side so you can control how much you use. Choose lighter options like vinaigrettes instead of creamy dressings.
Opt for Whole Grains
If your meal includes bread, pasta, or rice, choose whole-grain versions whenever possible. Whole grains have more fiber, which helps keep you fuller longer and stabilizes blood sugar levels.
Go for Healthier Sides
Instead of fries or mac and cheese, look for healthier side options like steamed vegetables, fruit, or a small side salad. Many restaurants allow you to swap out sides for something lighter.
Be Cautious with Fast Food
Fast food is convenient but often high in calories. If you’re eating at a fast-food place, go for grilled items instead of fried, choose smaller portion sizes, and skip calorie-heavy add-ons like mayo and cheese.
Keep an Eye on Sodium Intake
Many restaurant meals are high in sodium, which can be problematic, especially for those with health concerns. For example, high sodium intake can contribute to low blood pressure when pregnant, making it essential to choose meals with fresh, unprocessed ingredients whenever possible.
Plan Ahead
Before heading out to eat, check the restaurant's menu online. Many places provide calorie information, allowing you to pick a healthier option before you even arrive. This can help you avoid making impulsive choices.
Listen to Your Hunger Cues
It’s easy to overeat when dining out, especially when surrounded by friends and large portions. Eat slowly, enjoy your food, and stop when you’re satisfied rather than stuffed.
Don’t Deprive Yourself
If you’re craving something indulgent, it's okay to have it in moderation. The key is balance. If you know you're going to enjoy a heavier meal, consider eating lighter earlier in the day to compensate.
Conclusion
Eating out doesn’t have to mean giving up on your health goals. With simple swaps and mindful choices, you can still enjoy your favorite restaurants while keeping your calorie intake in check. Remember, balance is key—small changes add up over time. Next time you dine out, use these tips to make smarter, healthier choices while still having fun!
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