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.

Is the Keto Diet for you?

6 minutes

06 Aug 2023

Is the Keto Diet for you?

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and… Read more

Most read

Is the Keto Diet for you?

Is the Keto Diet for you?

Who has not heard about the craze of keto? The Keto diet has almost become synonymous with weight loss. “ I lost so many kilos while eating my favourite food!” is the tagline of all keto promotions. But is it all that it is made out to be? Is the weight loss here to stay? What about the health damage? If you are confused about trying this diet, we are here to make your decision easier with a pros and…

book

6 minutes

|

calendar

06 Aug 2023

Most read

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some… Read more

Editor’s pick

Five easy mental tricks to build an exercise habit in 2024

Five easy mental tricks to build an exercise habit in 2024

It’s that time of the year again. The time we all make ‘new year, new me’ resolutions about getting fitter, eating healthier and leading a more balanced life. The problem is, many of us find it difficult to sustain the habit and most new year resolutions are dropped by March. Even if you’re already on the fitness wagon, it can be difficult to regain the motivation to start your routine after a few relaxed weeks of end-of-year festivities. We spoke to some…

book

5 minutes

|

calendar

28 Dec 2023

Editor’s pick

Healthy Foods For Weight Loss

4 minutes

06 Apr 2023

Healthy Foods For Weight Loss

Do you believe that health and taste are at opposite poles? Have you ever wished that healthy food was as tasty as junk fast food? Do you want to lose weight without compromising on nutrition and flavour? If the answer is yes, then we have the best food guide for you. The mantra is: Cut down calories, Not flavour! Effective weight loss is possible when you eat fewer calories than you burn. However, sometimes this can be taken to an… Read more

Healthy Foods For Weight Loss

Healthy Foods For Weight Loss

Do you believe that health and taste are at opposite poles? Have you ever wished that healthy food was as tasty as junk fast food? Do you want to lose weight without compromising on nutrition and flavour? If the answer is yes, then we have the best food guide for you. The mantra is: Cut down calories, Not flavour! Effective weight loss is possible when you eat fewer calories than you burn. However, sometimes this can be taken to an…

book

4 minutes

|

calendar

06 Apr 2023

CALORIE COUNTING 101

4 minutes

06 Apr 2023

CALORIE COUNTING 101

“Eat less, exercise more” is the norm to lose weight. But is it as easy as it sounds?  The popular school of thought says that weight loss is all about burning more calories than you eat. However, you can only burn a certain amount of calories in a day. What you can adjust according to preference, is the number of calories you consume. Yet, it is not that simple. In the modern world of food, regulating your caloric intake can… Read more

CALORIE COUNTING 101

CALORIE COUNTING 101

“Eat less, exercise more” is the norm to lose weight. But is it as easy as it sounds?  The popular school of thought says that weight loss is all about burning more calories than you eat. However, you can only burn a certain amount of calories in a day. What you can adjust according to preference, is the number of calories you consume. Yet, it is not that simple. In the modern world of food, regulating your caloric intake can…

book

4 minutes

|

calendar

06 Apr 2023

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