by: Nicole Franz
April 14th 2019
Being knowledgeable about how to select healthy meal options when eating out is important. Reading from a menu can be overwhelming so knowing how to make the best choice and what to look out for is a good tool to utilize. It is important to be able to choose healthier meal options while enjoying time with friends and family. So, if you are looking for a guide on what to look for, you have come to the right place! This post is designed to help walk you through reading a menu so that you can select delicious, tasty food while keeping your health goals in mind, so let’s jump right in!
Vegetables:
Vegetables are loaded with micronutrients, vitamins, minerals and fiber. Vegetables come with a plethora of health benefits and they also help satiate you with fewer calories. Words like “smothered” and “creamy” are key words to look out for because they usually translate to heavy, high calorie sauces, essentially defeating the purpose. Make sure to order them steamed or roasted as a side dish to your meal to ensure they are in their most natural form.
Carbohydrates:
Carbohydrates get a terrible wrap for some reason, especially with the rise of the keto diet. Carbohydrates have their place in a healthy diet. However, it is important to be mindful of portion sizes. When eating out, instead of ordering a large bowl of pasta, select a meal that is lower in carbohydrates and add a side of brown rice, quinoa, or sweet potato. These options provide an abundance of vitamins, minerals and complex carbohydrates. Another lower carbohydrate options many restaurants are now including on their menus is the pasta bowl option using zoodles (zucchini noodles.) This is a great way to incorporate even more vegetables without the abundance of carbohydrates that come with it. If you're not a fan of zoodles, neither am I. I tried it multiple times and it's just not my thing. Rather than forcing yourself to eat zoodles, try to find a way to eat vegetables that you actually enjoy!
Protein:
A good source of protein is important in choosing a healthy meal. Protein takes longer to digest than carbohydrates and will help keep you satiated. Good sources of protein include salmon (abundance of omega 3 fatty acids good for brain function) red meat (high iron content) and chicken. Roughly a piece the size of your palm is a good amount. If you are vegan or vegetarian, quinoa is also a complete source of protein (meaning it contains all nine essential amino acids.)
Fats:
Fats play an important role in healthy hormone functioning and are especially important for women. Not to mention, they help cut sugar cravings and leave you content and satisfied for much longer. Healthy fats include olive oil, avocado, small portion of cheese, and nuts.
Dessert and Bread:
Most restaurants bring a bread basket to the table (halleluiah) However, bread is filling, potentially spoiling your appetite for the more nutrient dense meal you have waiting for you. BUT this does not mean you can’t have bread. Enjoy a piece with a light spread of butter, but don’t overdo it. As far as dessert, if you are the type of person (like me) who can order the healthiest thing on the menu, but can’t pass up on the triple chocolate cheesecake, I can relate. I typically hate the phrase, “everything in moderation” but in this case, it applies. Ordering that triple chocolate mousse cake to share with a few people is totally fine. Ask the waiter to bring a few spoons and enjoy a bite (or even two) and really savor the moment. Might I suggest heading straight for the puff of whipped cream first, because it’s lower in calories and perfect to pair with that delicious bite. Don’t sit there, miserable, thinking you can’t have any, one or two bites of a decadent dessert is perfectly fine!
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