Restaurant Swaps
Dining out is a convenient and enjoyable way to take a break from cooking and enjoy company, but it can also present challenges and temptations when trying to maintain a healthy diet. Many restaurant dishes are packed with ingredients that are less than beneficial. Options usually equate to excess calories, sodium and unhealthy fats. Next time you head out to a restaurant, think of these six strategic swaps so you can enjoy your experience without compromising your health and wellness.
Start small. Small shifts in your mindset and habits over time can help you make headway in the short term and can lead to significant changes over time, impacting all your meals. For example, consider swapping the side of fries with your cheeseburger for mixed veggies, trading the fountain soda for a seltzer with lemon or ordering a small salad instead of a heavily fried item.
Drink choices. Beverages are a sneaky way of adding unnecessary calories. Drinks like soda, sweetened tea, blended caffeinated drinks and alcohol can add hundreds of empty calories and are loaded with sugars. Instead, opt for water, seltzer, herbal tea, mocktails or refreshing drinks with minimal added sugar.
Pay attention to additives. Many restaurant meals are prepared with added salt, sugars, grease and unhealthy fats. While tasty, extras like croutons, cheese and bacon can add unnecessary calories to an otherwise healthy meal like a salad or grilled chicken sandwich. Consider requesting these items in moderation, on the side or omitting them altogether.
Consider condiments. Just about any restaurant dish is complemented by heavy dressings, cream-based add-ons, sauces and dipping options. Control how much you use by asking your server for these condiments on the side. Opt for lighter vinaigrettes or olive oil or go light on the sauce.
Grilled instead of fried. Be it an appetizer, main course or side dish, restaurant options are notorious for being cooked in unhealthy fats (overly used frying oil or butter) that can add empty calories and increase inflammation and bloating. Instead, consider options that focus on healthy proteins and veggies. Many restaurants lack these categories – think steamed veggies instead of starchy sides and lean proteins like grilled chicken, turkey, fish, tofu or beans instead of red meat or processed meats like bacon and sausage.
Next time you head to a restaurant, be mindful of just how impactful these swaps can be. You can still enjoy dining out while supporting your health and wellness. Aim for a well-balanced diet, whether cooking at home or out at a restaurant.
