Session #28: Dining Out Healthy

Opt for Healthier Establishments: Select restaurants known for their heart-healthy options or those that accommodate special dietary needs.
Review Menus in Advance: Check online menus before dining out to identify healthier choices and plan your meal accordingly.

Lean Proteins: Choose lean protein sources such as grilled chicken, fish, or legumes. These options provide essential nutrients without excessive fats.
Whole Grains: Opt for whole grain options like brown rice or quinoa when available. Whole grains offer more fiber and nutrients compared to refined grains.
Vegetable-Based Dishes: Prioritize dishes that include a variety of vegetables. Vegetables add essential nutrients, fiber, and antioxidants to your meal.

Share or Split Entrees: Consider sharing a main course with someone or splitting it to manage portion sizes and prevent overeating.
Appetizers as Main Courses: Choose appetizers as a lighter meal option or combine several appetizers to create a well-balanced meal.

Grilled or Baked: Favor dishes that are grilled or baked rather than fried to reduce added fats and calories.
Steamed or Roasted Vegetables: Opt for side dishes that feature steamed or roasted vegetables for a nutrient boost and lower fat content.

Request Sauces on the Side: Ask for sauces and dressings on the side so you can control the amount you consume.
Choose Lighter Options: Opt for vinaigrettes or tomato-based sauces instead of creamy or buttery ones to reduce calorie and fat intake.

Ask for Less Salt: Request that dishes be prepared with less salt, and don't hesitate to ask for modifications to meet your dietary needs.
Avoid Processed Foods: Minimize consumption of processed foods, which often contain high levels of sodium.

Choose Water or Unsweetened Beverages: Opt for water, herbal tea, or unsweetened beverages to stay hydrated without added sugars or caffeine.
Limit Alcohol: If you choose to drink alcohol, do so in moderation. Avoid sugary cocktails and consider options like wine or light beer.

Share Desserts: Consider sharing a dessert with others to enjoy a smaller portion.
Choose Fruit-Based Options: Opt for fruit-based desserts or sorbets for a lighter, healthier treat that still satisfies your sweet tooth.

Inform the Server: Communicate any dietary restrictions or preferences to the server to ensure your meal meets your needs.
Ask for Modifications: Don’t hesitate to ask for modifications to the menu items to better suit your dietary requirements.

Savor Each Bite: Eat slowly and savor each bite to promote better digestion and satisfaction.
Focus on Socializing: Enjoy the company of friends and family, making the dining experience more about connections than just the food.

Plan Ahead: If you know you'll be dining out for a special occasion, plan your meals earlier in the day to balance your overall intake and stay on track with your health goals.

This session offers practical tips for maintaining a healthy diet while dining out, focusing on making mindful choices, managing portions, and enjoying the dining experience.