A Nutritionist’s Guide for Eating at Restaurants

Eating out can be a mental, emotional, and social challenge when you’re trying to stay health-conscious and lose weight — and as a Registered Nutritionist in London, I see how easily restaurant meals can derail even the most motivated clients. Preparing your own meals is certainly the ideal way to control ingredients and ensure high-quality, nourishing foods. But realistically, work events, anniversaries, birthdays, and busy schedules often mean dining out is unavoidable — whether it’s a sit-down dinner or a quick takeaway. The good news is that with a few smart strategies, you can make healthier choices while eating out and stay aligned with your weight-loss goals.

Here are some healthy tips to keep in mind while eating out:

• If you can, choose a restaurant that has some healthy options available
• Order water or tea rather than soft drinks
• Choose a healthier side dish or appetizer: salad or vegetables instead of fries or potatoes
• Select baked, steamed, broiled or boiled rather than fried foods
• Use portion control – if there are size options available, choose a smaller serving.
• Opt for vinaigrettes or squeezed lemon rather than creamy dressings and dips
• Stay away from processed and refined foods, additives, food colouring and artificial ingredients
• Avoid breaded or coated foods
• Make sure at least half of your meal includes vegetables and greens
• You don’t have to finish eating everything on your plate; you can always take your leftovers home to eat at another meal
• Remember that dessert is not essential…opt for sliced fresh fruit or just order a tea if you are not yet ready to leave

It is always good to find out which restaurants have healthy selections or the flexibility to alter dishes so they are healthier. This adds a new dimension to eating out and can make it more enjoyable when you know that you aren’t jeopardizing your health goals.