Mindful Dining Out

Dining out at restaurants is a big part of our life and culture. When I was growing up, it was a BIG deal to go out to eat. Maybe only to celebrate a birthday or while we were on vacation.

In my current stage of life, we go out at least once a week but sometimes more. I love to indulge in delicious flavors and enjoy a break from cooking (and clean up) at home. However, eating out can also present challenges for those trying to maintain a healthy diet.

The good news is that with a bit of mindful planning and a dash of smart decision-making, you can enjoy restaurant meals without derailing your health goals. Over the years, I have adopted strategies that work well for me personally and for my clients too.

I’m excited to share some  practical tips to help you navigate the menu and make healthier choices while dining out.

This was my 44th birthday lunch. Dave took me out, and we indulged on a Tuesday which was so fun. We shared the toast trio as an appetizer, and I got a delicious salad pictured below. They served me a surprise dessert as well, which I tasted but did not finish because I had a hunch that I may have a flourless chocolate cake awaiting me at home! This is an example of a special occasion - not an every day occurrence. I enjoyed every bite! It’s all about BALANCE!!

Assess the situation

If you are going out to eat several times a week, dining out becomes more of a habit than a special occasion. In this scenario, I recommend making the healthy swaps most of the time because your health/wellness is worth it.

If you are only hitting up restaurants a couple times per month, then go for it! Indulge without guilt - it’s a treat. If you’re like me and it’s in between those two extremes, it’s about finding balance.

I have my go-to options for quick healthy lunches like poke bowls or Mod salads. And we have a few places we go for dinner like Aji Sushi and Agave - I know my safe options there and I know I will leave dinner feeling great and not stuffed or bloated. And when we go for a special date night, I will usually opt for a healthy-ish entree and then splurge on dessert.

BALANCE is the key! 

Preview the menu ahead of time

If you’re like me, the restaurant experience is only partly about the food. I am there mainly for the conversation and quality time with friends or family. For this reason, I always recommend taking a moment to look up the menu online before you go out. This gives you a chance to evaluate the options available and identify healthier choices. Many restaurants now provide nutritional information on their websites, which can be extremely helpful in making informed decisions. Most restaurants these days do have healthy options available - you might have to get creative and then speak up for yourself, but it is possible. Or if all else fails and there’s only fried everything available, you might consider eating before you go or bringing your own food. This might sound extreme, but your health goals are yours and no one else is in charge of what you put in your mouth. 

beware of portions

Some fancy restaurants serve tiny portions and even though you had an appetizer, entree and salad, you leave feeling hungry and ready to hit up the closest drive through. Other restaurants serve portions that are outrageous- way more than we need to eat at one sitting.

Consider portions when you are ordering. If you know portions are small, you might have a protein shake before dinner that way you can really enjoy the flavors and experience without worrying about not getting enough to eat.

To avoid overeating, consider sharing an entrée with a friend, ordering an appetizer as your main course, or asking for a to-go box at the beginning of the meal and packing up half your dish before you start eating.

Choose Wisely from the Menu

Opt for dishes that are grilled, baked, broiled, or steamed instead of fried. Beware of creative words like “crispy, golden, crunchy, fritters and gently fried” - these descriptive words are designed to evoke positive feelings about the fried dishes and make them sound enticing. However, it's always a good idea to consider the nutritional implications of fried food and balance your choices with other healthier options on the menu.I usually start with identifying the Lean protein options like chicken, fish, shrimp, and tofu. I especially like to order options like scallops that I love but don't normally prepare at home. Next, I focus on veggies - it doesn’t always have to be a boring salad with chicken on top. But beware of heavy sauces or loads of butter to cook veggies. Or if it’s a meat and potatoes type of place, I’ll ask for extra veggies instead of the huge pile of potatoes or rice that might normally accompany a main dish.

Speak Up!

Don't hesitate to ask for what you want. The servers want you to be pleased with your experience so you want to come back again. You might need to speak up in order to customize your order to meet your dietary needs. Ask for dressings, sauces, and condiments on the side so you can control how much you use. Request dishes to be prepared with less oil or butter.  I’ll sometimes order a vegan entree and then add a protein. Most restaurants are willing to accommodate your requests.

Mindful starters

Start your meal with a healthy appetizer or salad. This can help control your hunger and prevent overeating when the main course arrives. Some great appetizer options are shrimp cocktail, mussels or oysters, or one of my all-time favorites- ceviche. Opt for salads with lots of veggies, lean proteins, and vinaigrette dressings. I love nuts and seeds on my salads, but usually I will request they leave off the croutons.

Beware of Hidden Calories

Creamy sauces, cheese, and toppings can add unnecessary calories to your meal. Be mindful of menu descriptions that suggest high-calorie ingredients. For instance, dishes labeled "creamy," "loaded," or "smothered" are likely to be indulgent options.

stay hydrated

Choose water, herbal tea, or sparkling water as your beverage to avoid sugary sodas and calorie-laden cocktails. If you opt for alcohol, go for a glass of wine or a simple cocktail made with fresh ingredients. And always practice the rule of one glass of water for every cocktail. I always order a club soda with lime which is way more satisfying than plain water and helps me stay hydrated throughout my meal time. 

savor the flavor

Eat slowly and savor each bite. This not only helps you enjoy your meal more but also gives your brain time to register fullness. Put your fork down between bites and engage in conversation to prevent mindless eating.

Dessert Strategy

If you're eyeing the dessert menu, consider splitting a dessert with your dining companions. I LOVE a flourless chocolate cake - it’s my favorite dessert on the planet. If it’s on the menu, Dave and I won’t even have to ask each other what we want for dessert - but we alway split it. After a few bites, we are satisfied and since it’s pretty rich, that’s all we would want anyway. Other great options are fresh fruit or a sorbet to satisfy your sweet tooth without going overboard on calories.

Dining out can be a pleasurable experience that aligns with your healthy eating goals. By planning ahead, making thoughtful menu choices, and practicing portion control, you can enjoy restaurant meals while staying on track with your health journey. Remember, it's all about balance and making choices that leave you feeling satisfied and nourished. So, the next time you're faced with a restaurant menu, you'll be equipped with the tools to make delicious and nutritious choices.

Here are some of my favorite dishes from local restaurants:

Agave Mexican

Hands down my favorite thing on the menu - and there are a lot of great options. This is the warm seafood salad. I typically order it without the cheese and with the dressing on the side. It’s super filling and packed with nutritious goodness. I sometimes take some home for later as it’s a pretty good portion.

Highlands Poke

I usually start with greens as my base, but sometimes I will get half brown rice and half greens. Then, I add on all the yummy toppings. I usually get two proteins (my favorites are ahi and salmon). I love edamame, seaweed salad, cucumbers, ginger, and wasabi. So filling and delicious.

Mod Salad

I love to build my own salad from Mod. I usually get 2-3 different types of greens plus ALL the veggies and I usually get chicken + mild sausage as my proteins. I usually get the Tahini dressing and ask for about half what they usually provide. I don’t get cheese or croutons and I get a Mod size…so satisfying and flavorful.

Aji Sushi

This is one of my favorite foods. BUT it definitely is not one we do often. While the ingredients are typically healthy and fresh, sushi tends to spike blood sugar. I also find that it is not very filling and sometimes difficult to keep track of how much I have eaten or assess how hungry I actually am. That being said, I love to combine sashimi, nigiri and sushi. I will typically order salmon and tuna sashimi and nigiri, as well as some salmon+ avocado rolls, and/or tuna+cucumber rolls. I will always request low sodium soy sauce or if we get take-out, I will use liquid aminos instead.