Eating out can be a challenging task, especially when trying to maintain a healthy diet. With the abundance of unhealthy options available, it’s easy to get sidetracked and indulge in high-calorie, high-fat, and high-sodium foods. However, with a little planning and knowledge, you can make healthier choices even when eating out. In this article, we’ll explore five ways to eat healthier when eating out, using the MyPlate guidelines as a framework.
Understanding MyPlate
Before we dive into the ways to eat healthier when eating out, let’s take a brief look at the MyPlate guidelines. MyPlate is a nutrition guide developed by the United States Department of Agriculture (USDA) that provides a simple and visual way to make healthy food choices. The plate is divided into four sections:
- Fruits (30-40% of the plate)
- Vegetables (30-40% of the plate)
- Protein (10-30% of the plate)
- Grains (20-30% of the plate)
The idea is to fill your plate with a variety of foods from each section, with an emphasis on whole, unprocessed foods. By following the MyPlate guidelines, you can ensure that you’re getting the nutrients your body needs to stay healthy.
1. Choose Restaurants that Offer Healthy Options
One of the easiest ways to eat healthier when eating out is to choose restaurants that offer healthy options. Look for restaurants that have a variety of fruits, vegetables, whole grains, and lean protein sources on the menu. Some restaurants even have a separate “healthy” or “light” menu section, which can make it easier to find options that fit within the MyPlate guidelines.
When choosing a restaurant, consider the following factors:
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Menu Variety
Look for restaurants that offer a variety of menu options, including vegetarian and vegan dishes. This will give you more flexibility when it comes to making healthy choices.
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Ingredient Quality
Choose restaurants that use high-quality ingredients, such as fresh fruits and vegetables, whole grains, and lean protein sources.
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Cooking Methods
Opt for restaurants that use healthy cooking methods, such as grilling, roasting, or steaming, instead of frying.
2. Be Mindful of Portion Sizes
Even healthy foods can be detrimental to your diet if you’re consuming too much of them. When eating out, be mindful of portion sizes and try to choose options that are closer to the serving sizes recommended by MyPlate.
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Use Visual Cues
Use visual cues, such as the size of your fist or the palm of your hand, to estimate the serving size of your meal.
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Ask for Smaller Portions
Don’t be afraid to ask for smaller portions or to share a meal with someone else. This can help you avoid overeating and save calories.
3. Make Smart Choices from the Menu
Once you’ve chosen a restaurant and are mindful of portion sizes, it’s time to make smart choices from the menu. Here are some tips to help you make healthier choices:
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Opt for Vegetarian or Vegan Options
Vegetarian and vegan options tend to be lower in calories, fat, and sodium, and higher in fiber and nutrients.
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Choose Lean Protein Sources
Opt for lean protein sources, such as poultry, fish, or plant-based options, instead of red meat or processed meats.
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Go for Whole Grains
Choose whole grains, such as brown rice, quinoa, or whole-wheat bread, instead of refined grains.
4. Don’t Be Afraid to Customize
Don’t be afraid to customize your meal to fit your dietary needs. Here are some ways to customize your meal:
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Ask for No Added Salt or Sugar
Ask your server to hold the salt or sugar, or to use a small amount instead.
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Request a Different Cooking Method
Ask your server if the chef can grill, roast, or steam your meal instead of frying it.
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Swap Out Unhealthy Sides
Swap out unhealthy sides, such as fries or coleslaw, for healthier options, such as a side salad or steamed vegetables.
5. Be Aware of Hidden Calories
Finally, be aware of hidden calories that can add up quickly when eating out. Here are some common sources of hidden calories:
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Sauces and Condiments
Sauces and condiments, such as ketchup, mustard, and mayonnaise, can add a lot of calories to your meal.
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Cheese and Bacon
Cheese and bacon can add a lot of calories and fat to your meal.
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Bread and Rolls
Bread and rolls can add a lot of calories and carbohydrates to your meal.
By being aware of these hidden calories, you can make smarter choices and avoid overeating.
| Food | Calories | Fat | Sodium |
|---|---|---|---|
| Ketchup (1 tablespoon) | 15 | 0g | 150mg |
| Mayonnaise (1 tablespoon) | 90 | 10g | 50mg |
| Cheese (1 slice) | 100 | 7g | 200mg |
| Bacon (2 slices) | 120 | 10g | 400mg |
In conclusion, eating out doesn’t have to mean sacrificing your healthy diet. By choosing restaurants that offer healthy options, being mindful of portion sizes, making smart choices from the menu, customizing your meal, and being aware of hidden calories, you can make healthier choices even when eating out. Remember to use the MyPlate guidelines as a framework to ensure that you’re getting the nutrients your body needs to stay healthy.
What is MyPlate and how does it relate to eating out?
MyPlate is a nutrition guide developed by the United States Department of Agriculture (USDA) that provides a simple and visual way to make healthy food choices. It emphasizes filling half of your plate with fruits and vegetables, one-quarter with lean protein, and one-quarter with whole grains. When eating out, MyPlate can serve as a helpful guide to make healthier choices from restaurant menus.
By applying the MyPlate principles to your restaurant meals, you can make informed decisions about the foods you choose and the portion sizes you select. This can help you maintain a balanced diet even when you’re not cooking at home. Whether you’re grabbing a quick lunch or enjoying a leisurely dinner, MyPlate can help you make healthier choices that align with your nutritional goals.
How can I make healthy choices when eating out at fast-food restaurants?
When eating out at fast-food restaurants, it can be challenging to make healthy choices, but it’s not impossible. One strategy is to opt for smaller portions or junior sizes to reduce your overall calorie intake. You can also choose grilled or baked options instead of fried foods, and select sandwiches or salads with lean protein sources like chicken or fish.
Another approach is to customize your meal by asking for modifications, such as holding the cheese or mayo, or swapping fries for a side salad. Many fast-food chains also offer healthier options, such as salads or fruit cups, so be sure to explore these choices when ordering. By making a few simple tweaks to your fast-food meal, you can make it healthier and more aligned with the MyPlate principles.
What are some tips for eating healthy at sit-down restaurants?
When eating at sit-down restaurants, there are several strategies you can use to make healthier choices. One approach is to start by ordering a salad or vegetable-based appetizer to fill you up and provide essential nutrients. You can also choose entrees that feature lean protein sources, such as grilled chicken or fish, and pair them with whole grains like brown rice or quinoa.
Another tip is to be mindful of portion sizes and ask for a to-go box if your meal is too large. You can also ask your server for modifications, such as holding the sauce or cheese, or substituting a side dish with a healthier option. By taking control of your meal and making informed choices, you can enjoy a healthy and satisfying dining experience at a sit-down restaurant.
How can I make MyPlate work for me when eating out with friends or family?
When eating out with friends or family, it can be tempting to indulge in unhealthy foods or overeat. However, by applying the MyPlate principles, you can make healthier choices that still allow you to enjoy social meals. One strategy is to suggest healthier restaurants or menu options to your group, or to offer to split a meal with someone to reduce portion sizes.
Another approach is to focus on the social aspect of the meal, rather than the food itself. Engage in conversation, enjoy the company of your friends and family, and savor your food slowly. By shifting your focus away from the food and towards the social experience, you can make healthier choices and still have a enjoyable time with your loved ones.
What are some healthy drink options when eating out?
When eating out, it’s easy to overlook the calories and sugar content of your drinks. However, by choosing healthier drink options, you can reduce your calorie intake and stay hydrated. One strategy is to opt for water or unsweetened tea, which are low-calorie and rich in antioxidants.
Another approach is to choose low-fat or non-dairy milk alternatives, such as almond milk or skim milk, instead of sugary drinks like soda or juice. You can also ask for a squeeze of fresh fruit, such as lemon or lime, to add flavor to your water without adding calories. By making healthier drink choices, you can stay on track with your nutritional goals and enjoy a healthier dining experience.
How can I make healthy choices when eating out for breakfast?
When eating out for breakfast, it can be challenging to make healthy choices, especially when faced with tempting options like pancakes or pastries. However, by applying the MyPlate principles, you can start your day off right with a nutritious meal. One strategy is to opt for oatmeal or whole-grain cereals, which are rich in fiber and nutrients.
Another approach is to choose egg dishes with vegetables, such as omelets or frittatas, which provide a boost of protein and essential vitamins. You can also ask for whole-grain toast or English muffins instead of white bread, and choose fresh fruit or yogurt as a side dish. By making healthier breakfast choices, you can set yourself up for a nutritious and energizing day.
What are some healthy dessert options when eating out?
When eating out, it’s easy to indulge in rich and sugary desserts. However, by choosing healthier options, you can satisfy your sweet tooth without derailing your nutritional goals. One strategy is to opt for fruit-based desserts, such as sorbet or fruit salad, which are low in calories and rich in antioxidants.
Another approach is to choose smaller portions or share a dessert with someone to reduce your overall calorie intake. You can also ask for healthier alternatives, such as a small scoop of ice cream or a piece of dark chocolate, which are lower in sugar and calories than traditional desserts. By making healthier dessert choices, you can enjoy a sweet treat without compromising your nutritional goals.