Eating out at restaurants is often seen as an obstacle when trying to maintain a healthy diet for weight or chronic disease management.
However, many restaurants are willing to work with their customers to modify entrees in order to meet any special dietary restrictions. Don’t be afraid to ask your server if modifications can be made to a dish, or consider calling the restaurant ahead of time to speak with the kitchen staff.
The University of Alabama’s Sheena Quizon Gregg offers a few strategies for ordering healthier options to accommodate your dietary restrictions.
- Be mindful of sauces and dressings. Many restaurants are notoriously liberal with the amount of sauce or salad dressing that is used on entrees. Ask for dressings to be put on the side or if there are lighter calorie options of sauces or dips that are not exclusively listed on the menu.
- Peer over your portions. Various eateries will sometimes provide half portions of their entrees at a lower cost. Asking your server if a lunch portion of a dinner entrée can assist with portion control while also saving money.
- Pick only one “splurge” option. If you have your heart set on dessert, consider eating a lighter entrée or avoiding the bread basket. If you’re more in the mood for a savory appetizer, consider splitting it with a friend or family member to lessen the calorie count.
- Avoid going to the restaurant hungry. If you arrive at the restaurant overly hungry, chances are your portion sizes of appetizers or entrees consumed will be much larger than normal. Instead, have a light snack about an hour or so before eating to control the rapid hunger while also leaving you with a manageable appetite for enjoying your entrée.
- Modify your plate. Ask your server if the kitchen staff would be willing to make half your plate veggies while making any starchy sides a smaller portion. Even ordering “off-menu” can be helpful, such as asking the wait staff if the chef would be willing to make you a dish of grilled chicken with steamed vegetables even if it’s not listed as a menu option.
Overall, eating out at restaurants can be an enjoyable and healthy experience. Having a game plan in mind by looking at a menu ahead of time or being comfortable talking with your server about your dietary concerns can help you achieve a meal that is just as nutritious as one you’d prepare at home.
Gregg is assistant director of UA’s department of health promotion and wellness and a registered dietitian for the Student Health Center.
