Eating at restaurants doesn’t have to derail your health goals. Follow these steps to enjoy your meal while keeping your blood pressure, blood sugar, and weight in check.
Step 1: Plan Ahead
- Check the menu online before you go.
- Look for grilled, baked, or steamed dishes instead of fried ones.
- If you know portions are large, plan to share or take half home.
Step 2: Start Smart
- Begin with a side salad, broth-based soup, or steamed veggies.
- This fills you up with fiber so you don’t overeat later.
- Skip the bread basket or eat just one piece if you really want it.
Step 3: Choose Your Main Wisely
- Pick lean proteins like chicken, fish, turkey, or beans.
- Ask for sauces and dressings on the side so you can control portions.
- Swap fries for a side salad, veggies, or fruit.
Step 4: Drink Smart
- Choose water, sparkling water, or unsweetened iced tea.
- Skip soda, sweet tea, and cocktails, which add sugar and calories.
- If you want alcohol, stick to one small drink with your meal.
Step 5: Eat Mindfully
- Slow down and notice your hunger cues. Put your fork down between bites.
- Stop when you’re comfortably satisfied — not stuffed.
- If you’re full, ask for a box right away and enjoy the rest tomorrow.
The Bottom Line
Eating out doesn’t have to mean eating poorly. With just a few smart steps — planning ahead, starting light, choosing wisely, drinking smart, and eating mindfully — you can enjoy your meal and your health.
