The Health-Conscious Foodie: How to Dine Out the Healthy Way

Read time : 3 mins 10 sec. 

Eating out can be a delightful experience, but for those trying to watch their weight or make healthier food choices, it can also be a daunting task. As a physician and a sister of a foodie , I understand the importance of prioritizing health without missing out on life's little pleasures. So, for all the seasoned foodies (or those just getting started), here's a guide to eating healthily without sacrificing flavor or fun.

**1. Plan Ahead:** Before you head out, take a quick look at the menu online. Familiarizing yourself with the choices allows you to decide on healthier options ahead of time. For Example: Before dinner at "Mama's Bistro," you should check out their menu online to make a mental note of the healthy choices available. 

**2. Water First:** Start with a glass of water before your meal. Water not only keeps you hydrated but also curbs overeating. Instead of immediately asking for a soda or wine upon being seated at the restaurant table, you should request a glass of water and sip on it while perusing the menu.

**3. Skip the Bread Basket:** It's tempting, but those empty carbs can add up. If you must indulge, opt for whole grain if available.

**4. Choose Grilled Over Fried:** Grilled foods are generally lower in fat and calories than their fried counterparts.

**5. Ask About Cooking Methods:** Don't be shy. If the menu doesn't specify, ask your server how the dish is prepared. It is ok to ask the server if the roasted vegetables are cooked in oil or butter. 

**6. Salad Dressing on the Side:** This gives you control over the amount you use on your salad.

**7. Beware of Portion Sizes:** Restaurant portions can be overwhelmingly large. Consider sharing or asking for a half portion.

**8. Fill Half Your Plate with Veggies:** This increases fiber intake and helps you feel full with fewer calories.

**9. Skip the Extras:** Be conscious of calorie-laden add-ons like cheese, bacon, or creamy sauces.

**10. Opt for Whole Grains:** If available, choose whole grain pasta, bread, or rice for added nutrients and fiber.

**11. Limit Alcohol Intake:** Not only does alcohol add empty calories, but it can also lower inhibitions, leading to less healthy food choices. Limiting alcohol intake will help you not to drink your calories.

**12. Choose Lean Proteins:** Opt for dishes with chicken, turkey, fish, or tofu.

**13. Be Mindful of Salt:** High sodium dishes can raise blood pressure. Ask if the chef can prepare your dish with less salt.

**14. Don't Be Afraid to Customize:** Most restaurants are happy to make substitutions. Be bold and ask. We will usually request that every vegetable available in the kitchen be tossed in our pasta dish and have a larger proportion of the vegetables than the pasta. 

**15. Opt for Fresh Fruit Desserts:** If you're craving something sweet, go for fruit-based options.

**16. Watch Out for "Healthy" Buzzwords:** Terms like "gluten-free" or "organic" don't necessarily mean low-calorie.

**17. Slow Down and Savor:** Take your time to enjoy each bite. This can help with satiety and reduce overeating.

**18. Listen to Your Body:** Recognize when you're full and stop eating. Take the rest home for another meal.

**19. Opt for Tea or Coffee:** Instead of sugary beverages or desserts, finish your meal with a warm cup of unsweetened tea or black coffee.

**20. Enjoy the Experience:** Remember, it's not just about the food. Enjoy the ambiance, the company, and the Experience.

**Healthy Choices by Cuisine**:

- **Italian:** Opt for tomato-based sauces over creamy ones, choose grilled chicken or fish dishes, and consider dishes with plenty of vegetables.

•  Eat: Grilled Branzino, Caprese Salad, Minestrone Soup.

• Avoid: Fettuccine Alfredo, Deep-fried Mozzarella Sticks, and Creamy Carbonara.

- **Mexican:** Focus on dishes like fajitas with lean proteins, salads without high-calorie toppings, and opt for salsa over sour cream or cheese.

• Eat: Chicken Fajitas, Veggie Tostada, Salsa, and Pico de Gallo.

• Avoid: Cheese-laden Nachos, Chorizo Burritos, and large amounts of sour cream.

- **Chinese:** Go for stir-fried or steamed dishes, avoid deep-fried options and choose brown rice over white rice.

• Eat: Steamed Vegetable Dumplings, Moo Goo Gai Pan, and Brown Rice.

• Avoid: General Tso's Chicken, Deep-fried Spring Rolls, and Sweet and Sour Pork.

- **Indian:** Look for dishes with lean proteins like chicken or fish, opt for tandoori items, and be wary of creamy curries.

• Eat: Tandoori Chicken, Saag Paneer, Lentil Soup (Dal).

• Avoid: Butter Chicken, Deep-fried Samosas, and Malai Kofta (cream-based).

In summary, eating out doesn't have to mean compromising on health. With a bit of foresight and informed choices, you can savor the flavors of your favorite cuisines and stay true to your health goals. Cheers to healthy eating and delicious experiences! 🍽️