Whole Body Wellness

Healthy Restaurant Eating?
Last month I wrote about the many benefits of eating home-cooked food. While I am still a proponent of eat home-cooked food, eating out can be healthy, fun, and relaxing. Here are some tips for healthy restaurant eating.

1. Pick a restaurant with healthy options.

Eating out should feel like a special treat, so think carefully about what kind of food you want to eat. While most restaurants do not cater to healthy eating, there are a few gems out there. I encourage you to check out the "Healthy Boston-area Restaurants" section of the Free Resources page on my website. I am always looking to add to this list, so please email me your favorite healthy restaurants (in Boston or elsewhere).

2. Customize your meal.

Don't be afraid to ask your server to modify a dish or to create a special dish for you. Restaurants are usually willing to accommodate your desires, as long as the have the ingredients on hand. Some requests you might make include asking for extra vegetables, sauce on the side, an entree portion of an appetizer, or steamed vegetables instead of sauteed.

3. Watch your portion size.

As I mentioned in my February newsletter, restaurants typically serve larger portions than what we would eat at home. I find that it's very tempting to eat all of the food that's put in front of me, so here are some strategies to avoid overeating.

• Fill up on a large salad and then order a bowl of soup or appetizer rather than an entree.
• Share a main dish and a side dish with a friend.
• Ask for two plates and put half of your entree on the second plate. Only eat from the second plate if you are still hungry. If you don't eat the whole portion, take the rest home for leftovers.
• Drink a lot of water and chew your food thoroughly.

4. Don't starve yourself before eating out.

If you know you are going out for dinner, you might be tempted to skip a meal earlier in the day or eat substantially less. This strategy will backfire because you will be so hungry once you are at the restaurant that you will end up over-ordering and overeating.

5. Enjoy yourself.

Keep all of the above in mind without depriving yourself. Don't order something just because you think it's healthy. Order food that you know will satisfy you and then don't feel guilty about it!