Tips to Eat Healthy When Eating Out

Dining out is a big part of life for many, whether it's a quick meal on a busy day, a celebration with friends, or a break from cooking after a long week. For those in and around San Antonio, there are countless tempting and delicious options available. However, if you're aiming for healthier choices—whether for weight loss or overall wellness—eating out can sometimes feel like navigating a minefield.

At Dr. Nobles Weight Loss Clinic, we understand the challenge of balancing a busy life with making smart choices for your health. The good news? You can enjoy dining out without compromising your goals. With a few simple tweaks and a little planning, eating out can be both enjoyable and healthy.

Here’s a guide full of practical, down-to-earth tips to help you stay on track the next time you’re out for a meal.

Start with Smart Drinks and Appetizers

Before your main dish arrives, you can set the tone for your meal with thoughtful choices for drinks and appetizers. It’s easy to go overboard in these areas without even noticing. However, with a bit of mindfulness, you can keep your selections light and enjoyable.

Healthy Beverage Options:
When you’re out, those sugary sodas and alcoholic drinks might be tempting, but they can add hundreds of calories to your meal without filling you up. Instead, try one of these:

• Water: It’s always your best bet, and staying hydrated helps with portion control too. Adding a slice of lemon or cucumber is a great addition.
• Unsweetened Tea: Whether you’re a fan of herbal or black tea, unsweetened versions keep the sugar at bay.
• Sparkling Water: If you need some fizz, a splash of sparkling water with lemon or lime is refreshing and calorie-free.

Smart Appetizers to Choose:
Appetizers are tricky because they’re designed to get your appetite revved up, but they can also add unnecessary calories if you’re not careful. Starting with something lighter can help curb your hunger and prevent overeating.

• Salad: Start with a salad loaded with leafy greens and colorful veggies. Ask for dressing on the side so you can control how much you use (a little goes a long way!).
• Soup: A broth-based soup like minestrone or vegetable soup is a great option. Skip the creamy soups, as they tend to be high in calories.

Choose Lean and Green for Your Main Dish

When it comes to your entrée, it’s all about making smart swaps and choosing dishes that will fill you up without overloading you with extra calories or unhealthy fats.

Focus on Vegetables:
Dishes that are centered around veggies are your best friend. Whether you’re opting for a stir-fry, kebabs, or a hearty salad, make sure your plate is colorful.

• Stir-Fries: These are packed with veggies and typically come with a light sauce — just make sure it's not drowning in oil or sugary sauces.
• Grilled Veggie Kebabs: This is a fun, flavorful way to get a variety of veggies in one dish.
• Tomato-Based Pasta: If you’re craving pasta, go for a marinara or olive oil-based sauce instead of creamy Alfredo or carbonara.

Lean Proteins to Pick:
Protein helps you stay full longer, but choosing lean options will help you avoid extra fat and calories. Look for grilled, broiled, or baked options.

• Grilled Chicken: A great source of lean protein that pairs well with veggies or salads.
• Fish: Choose grilled or broiled fish like salmon or tilapia for a dose of healthy omega-3 fats.
• Tofu or Tempeh: These plant-based proteins are packed with nutrients and make a great option for vegetarians or anyone looking to switch it up.

Watch Your Portions

Portion control is essential when eating out, especially at restaurants where servings are often much larger than what you’d typically have at home. Remember, you don’t have to finish that oversized plate—it's perfectly okay to leave some behind!

Portion Control Tips:

• Order a Half Portion: Many restaurants offer smaller portions of their main dishes, so don’t hesitate to ask!
• Share Your Meal: If you’re dining with friends or family, consider splitting your entrée. It’s an easy way to keep portions in check.
• Set Aside Half: Another trick is to ask for a to-go box right when your meal arrives. You can box up half immediately, so you won’t be tempted to finish it all in one sitting.

Healthy Swaps You Can Make

You’d be surprised how much you can lighten up your meal with just a few simple swaps. You can still enjoy your favorite dishes—just with a healthier twist.

Try These Healthy Swaps:

• Whole Wheat Bread: If you’re ordering a sandwich or burger, ask for whole wheat bread or a lettuce wrap instead of white bread or a bun.
• Steamed Veggies Instead of Fries: Skip the fries and opt for a side of steamed veggies or a side salad. They’ll leave you feeling lighter and more satisfied.
• Grilled Instead of Fried: Always go for grilled, broiled, or steamed proteins instead of fried or sautéed in heavy butter or oils.
• Fruit for Dessert: Craving something sweet? Instead of a sugary dessert, ask if the restaurant has fresh fruit as an option. It's a refreshing way to end your meal on a healthy note.

Mindful Eating: Savor the Experience

Eating out is about more than just the food; it’s also about the experience. When sharing a meal with family and friends, it’s easy to get caught up and overeat. That’s why mindful eating is so important. Slowing down to savor each bite not only enhances your enjoyment but also helps prevent overeating.

Tips for Mindful Eating:

• Slow Down: Take smaller bites and chew your food thoroughly. It takes about 20 minutes for your brain to register that you're full, so slowing down can help prevent overeating.
• Listen to Your Body: Pay attention to when you’re feeling satisfied, not stuffed. When you’ve had enough, it’s okay to stop, even if there’s food left on your plate.
• Resign from the “Clean Plate Club”: Just because the food is there doesn’t mean you need to finish it. Eating until you’re satisfied, not overly full, is a healthier approach.

How to Handle Large Portions

Sometimes, despite your best efforts, you’ll find yourself facing a giant portion that’s way more than you need. Here’s how to handle it without feeling overwhelmed:

Strategies for Large Portions:

• Take Half to Go: As soon as your meal arrives, box up half for later. Not only will you avoid overeating, but you’ll have a tasty meal ready for the next day!
• Order an Appetizer as an Entrée: If you know a restaurant’s portions are large, try ordering an appetizer or side as your main dish. These smaller portions are usually more than enough.
• Skip the Buffet: If you’re trying to stay on track, avoid all-you-can-eat buffets. It’s far too easy to overeat when food is unlimited!

FAQs

What’s the healthiest drink option at a restaurant?
Water is always the best choice. You can also go for unsweetened iced tea or sparkling water with a twist of lemon. Avoid sugary drinks and sodas to keep your calorie intake in check.

What should I avoid when ordering a salad?
Creamy dressings can turn a healthy salad into a calorie bomb. Stick with vinaigrettes, olive oil, or ask for dressing on the side to control how much you use.

What’s a good portion size strategy?
Share an entrée with a friend, or ask for a to-go box when your meal arrives. You can also order from the appetizer menu or opt for half portions when available.

How can I make my favorite meals healthier?
Ask for whole wheat bread, swap fries for veggies, and choose grilled proteins over fried ones. You can enjoy your favorite foods while making them more nutritious.

What’s a good dessert alternative?
Instead of sugary desserts, ask if the restaurant offers fresh fruit. It’s a lighter, healthier way to satisfy your sweet tooth without all the added sugar.

How can I avoid overeating at restaurants?
Eat slowly, listen to your body, and stop when you’re satisfied—not when your plate is empty. You can also set aside half your meal for later to avoid overindulging.

Dining out doesn’t have to throw off your healthy eating goals. With a few simple adjustments—like choosing lean proteins, swapping out high-calorie sides, and watching portion sizes—you can enjoy delicious meals while staying on track. 

At Dr. Nobles Weight Loss Clinic, we are dedicated to supporting our San Antonio community in making sustainable, healthy choices. We hope these tips empower you to enjoy your next meal out while staying mindful of your health goals.

Ready to lose weight? Call Dr. Nobles’ weight loss clinic in San Antonio today at (210) 690-5511.