When it comes to dining out, trying to make healthy choices can be a daunting task. With so many delicious options available, it’s easy to give in to temptation and choose dishes that are high in calories, fat, and sugar. However, with a little bit of planning and preparation, you can modify your meals to make them healthier. In this article, we will provide you with 10 tips for modifying dishes to make them healthier when dining out. From ordering strategies to specific cuisine modifications and healthy swaps, we’ve got you covered. So, read on and discover how to make healthier choices when eating out without sacrificing taste and enjoyment.
Ordering Strategies
When it comes to dining out, maintaining a healthy diet can be a challenge. However, there are some ordering strategies you can use to modify dishes to make them healthier. By choosing healthier options and making some simple modifications, you can still enjoy delicious meals while maintaining your health goals. Here are some tips for modifying dishes to make them healthier when dining out.
Select Lighter Preparations
When dining out, choosing lighter preparations can help you make healthier choices. Look for dishes that are grilled, steamed or baked, as these cooking methods generally involve less added fat and calories compared to fried dishes. Here are some examples of lighter preparations to look for:
| Preparation | Description |
|---|---|
| Grilled | Grilled dishes are cooked on a grill or griddle, using direct heat from a flame or electric source. This cooking method results in a smoky flavor without the addition of oil or butter. |
| Steamed | Steamed dishes are cooked by exposing food to steam, such as in a steamer basket or on a stove top. This method retains the natural flavors of the food and does not require added oil or fat. |
| Baked | Baked dishes are cooked in an oven, using dry heat. This method typically involves coating the food with a small amount of oil or marinade, but doesn’t require added oil for cooking. |
Choosing lighter preparations is a great way to make healthier choices when dining out. By opting for grilled, steamed, or baked dishes, you can reduce your calorie and fat intake while still enjoying a delicious meal.
Ask for Sauce or Dressing on the Side
One effective strategy for modifying dishes to make them healthier when dining out is to ask for sauces or dressings on the side. This allows you to control the amount of added calories, unhealthy fats, and sugars that can be found in many sauces and dressings. Restaurants often add more sauce or dressing than necessary to their dishes, so asking for it on the side can take your meal from being unhealthy to a much healthier option.
Here are some tips for asking for sauce or dressing on the side:
- Be polite and clear about your request. You might say, “Could I please have the sauce on the side?”
- Opt for vinaigrettes or dressings made with healthier oils like olive or avocado oil.
- Avoid creamy dressings, which are usually high in calories and unhealthy fats.
- If you are unsure about which sauce or dressing is healthier, ask your server for recommendations. Many restaurants have low-calorie or light versions of their dressings.
- If you feel that the dish is already saucy enough, you can also ask your server to hold the sauce altogether.
By asking for sauce or dressing on the side, you are taking a proactive approach to making healthier choices when dining out. It might take some extra effort, but the benefits to your health and well-being are well worth it.
Inquire About Ingredient Modifications
One effective strategy for modifying dishes to make them healthier when dining out is to inquire about ingredient modifications. When you are unsure about the composition of a particular dish, it’s best to ask your server for clarification. This will help you make informed decisions about the ingredients and the healthiness of the dish. Here are some steps you can follow when inquiring about ingredient modifications:
- Ask About Substitutions: If the dish comes with an ingredient that you know is unhealthy, ask your server if it can be substituted with a healthier option. For example, if a sandwich comes with bacon, you can ask for turkey bacon instead, which is lower in fat and calories.
- Ask for Extra Veggies: If the dish is lacking in vegetables, ask your server if you can add some extra veggies. Most restaurants will be happy to accommodate this request, and it’s an easy way to add more nutrients to your meal.
- Avoid Certain Ingredients: If you have specific dietary requirements or restrictions, be sure to ask about the ingredients used in the dish. For example, if you’re trying to avoid gluten, be sure to ask if the dish contains any wheat-based ingredients.
- Customize Your order: Don’t be afraid to customize your order to suit your needs. For example, if a salad comes with cheese and croutons, ask for them to be left off or served on the side, so you can control the amount you consume.
By inquiring about ingredient modifications and customizing your order, you can make healthier choices when dining out. Don’t be afraid to ask for what you need to make sure your meal is both delicious and nutritious.
Take Control of Your Sides
When dining out, it’s important to take control of your sides in order to make healthier choices. Many restaurants offer high-calorie and high-fat side dishes, so it’s important to be mindful of what you are choosing. Here are some tips:
- Substitute high-calorie sides. Swap out fries or onion rings for a side of vegetables or a side salad. If the restaurant doesn’t offer these options, ask if they can provide a side of steamed or grilled vegetables.
- Watch out for sneaky calorie bombs. Some sides may seem healthy but are actually loaded with calories and unhealthy ingredients. Be cautious of dishes with words like “crispy,” “fried,” “cream,” or “cheese” in their name. Opt for sides that are grilled, steamed, or roasted instead.
- Choose whole grains. If the restaurant offers a side of grains, choose whole grains like quinoa, brown rice, or farro instead of white rice or pasta. Whole grains are higher in fiber and nutrients than refined grains.
- Get creative with your sides. Sometimes you can customize your sides to make them healthier. For example, ask for a baked sweet potato instead of a regular baked potato or ask for roasted vegetables instead of mashed potatoes.
By taking control of your sides, you can make healthier choices when dining out while still enjoying a delicious meal.
Share Your Meal
Another great way to make dining out healthier is to share your meal with a friend or family member. Not only will this save you money, but it will also help you avoid overeating. Most restaurant portions are larger than what a person actually needs, so splitting an entrée with someone else can be a smart move.
Benefits of Sharing a Meal
When you share a meal, you’ll be able to enjoy the flavors and experience of dining out without feeling the pressure to finish everything on your plate. This can help you stick to your healthy eating goals and maintain a healthy weight.
Sharing a meal can also help you try new types of food without committing to a whole entrée. If you’re interested in a dish but aren’t sure if you’ll like it, splitting it with someone else can be a low-risk way to give it a try.
In addition to these benefits, sharing a meal can also be a fun and enjoyable experience. You’ll have someone to chat with and share your thoughts about the food, and you may even discover a new favorite restaurant or dish together.
| Benefits of Sharing a Meal |
|---|
| Helps you avoid overeating |
| Can save you money |
| Allows you to try new food without committing to a whole entrée |
| Helps you stick to your healthy eating goals |
| Can be a fun and enjoyable experience |
Tips for Sharing a Meal
If you decide to share a meal, keep in mind that not all dishes are ideal for splitting. Here are some tips to make the most of your shared meal:
- Choose an entrée with plenty of protein and vegetables, rather than one that is primarily carbohydrates or fried foods.
- Ask for an extra plate when you order so you can easily split the dish.
- Make sure to share the sides as well, or order an extra side dish to split.
- Be mindful of portion sizes and stop eating when you are satisfied, rather than finishing everything on the plate.
By following these tips, you can successfully share a meal with someone else and enjoy a delicious and satisfying dining experience.
Modifications for Specific Cuisines
When dining out, it can be challenging to make healthy choices, especially when trying to navigate specific cuisines. However, with a few modifications and some insider knowledge, you can still enjoy delicious food without sacrificing your health. Here are some tips and tricks for modifying dishes from different cuisines to help you make healthier choices at restaurants. Let’s explore some of these strategies for each cuisine so that you can order with confidence and enjoy your meal guilt-free.
Mexican
When dining out at a Mexican restaurant, it can be challenging to find healthy options due to the high-calorie and high-fat content of many traditional dishes. However, with some modifications, you can still enjoy delicious Mexican cuisine while staying on track with your health goals. Here are some tips for modifying Mexican dishes to make them healthier:
Tip 1: Choose the Right Protein
Traditionally, Mexican dishes are prepared with meat, such as beef or pork, which are high in saturated fat. However, you can opt for leaner protein options such as chicken, fish, or beans. Look for dishes that feature grilled chicken, shrimp, or fish tacos. If you are a vegetarian, you can easily modify most dishes by substituting beans or tofu for the meat.
Tip 2: Watch Your Cheese
Cheese is a staple in Mexican cuisine, but it can add a significant amount of calories and saturated fat to your meal. When ordering dishes such as quesadillas or nachos, ask for light cheese or no cheese at all. You can also opt for dishes that are topped with fresh salsa or guacamole instead of cheese.
Tip 3: Skip the Deep-Fried Foods
Mexican cuisine is well known for its deep-fried foods, such as chimichangas and taquitos. These foods are high in fat and calories, so it is best to avoid them if you are trying to eat healthy. Instead, opt for dishes that are grilled or roasted.
Tip 4: Modify Your Sides
Mexican dishes often come with rice, beans, and tortilla chips as sides. While these are delicious, they can also be high in carbohydrates and calories. Ask for brown rice instead of white rice, and skip the beans or ask for a smaller portion. Instead of tortilla chips, you can ask for sliced vegetables or a side salad as a side dish.
To summarize, there are various ways you can modify Mexican dishes to make them healthier. By incorporating lean protein, watching your cheese intake, avoiding deep-fried foods, and modifying your sides, you can still enjoy delicious Mexican cuisine while staying on track with your health goals.
| Tip | Modification |
|---|---|
| Tip 1 | Choose leaner protein options such as chicken, fish, or beans. |
| Tip 2 | Ask for light cheese or no cheese at all, and opt for dishes topped with fresh salsa or guacamole instead. |
| Tip 3 | Avoid deep-fried foods and choose dishes that are grilled or roasted. |
| Tip 4 | Ask for brown rice instead of white rice, skip the beans or ask for a smaller portion, and opt for sliced vegetables or a side salad instead of tortilla chips. |
Italian
When dining at an Italian restaurant, there are a few modifications you can make to turn traditional carb-heavy dishes into healthier options. Here are some tips:
- Choose tomato-based sauces: If you’re ordering pasta, choose a tomato-based sauce instead of a cream-based one. Tomato-based sauces tend to have fewer calories and less fat than cream-based sauces.
- Ask for whole wheat or gluten-free pasta: Many Italian restaurants offer whole wheat or gluten-free pasta options. These options are a great way to get more fiber or accommodate dietary restrictions.
- Share your pizza: Pizza is a staple at Italian restaurants, but it can be high in calories, especially with extra cheese or meat toppings. Consider sharing a pizza with a friend or choosing a vegetarian option.
- Choose grilled options instead of fried: Many Italian dishes are fried, such as calamari or chicken parmesan. Opt for grilled options instead, such as grilled fish or chicken.
- Choose a side salad: Instead of ordering garlic bread or another carb-heavy side, choose a side salad with light dressing. This small swap can save on calories and add some extra nutrients to your meal.
By making a few simple modifications, you can enjoy all the delicious flavors of Italian cuisine without sacrificing your health goals.
Chinese
When dining at a Chinese restaurant, there are several modifications you can make to your order to make it a healthier choice. Here are some tips to keep in mind:
- Choose steamed dishes: Chinese cuisine is known for its steamed dishes, which are a healthier option than fried ones. Look for dishes such as steamed fish or vegetables that are lightly seasoned.
- Ask for sauce on the side: Many Chinese dishes are heavily sauced, which can add a lot of extra calories and sodium. By asking for the sauce on the side, you can control how much you use.
- Avoid fried rice: Fried rice is a popular dish at Chinese restaurants, but it is usually high in calories and fat. Instead, opt for brown rice or steamed rice, which are healthier options.
- Choose dishes with lots of veggies: Many Chinese dishes are vegetable-based, so look for dishes that include a lot of veggies. This will help you get the nutrients your body needs.
- Avoid deep fried dishes: Just like fried rice, deep fried dishes such as egg rolls or crab Rangoon can be high in calories and fat. Instead, choose dishes that are stir-fried or steamed.
By making these simple modifications, you can enjoy a delicious Chinese meal that’s both satisfying and healthy.
American
When dining out at American restaurants, it can be difficult to find healthy options as many dishes are high in saturated fat, sodium, and calories. However, there are some modifications you can make to your meal to make it healthier. Here are some ideas:
- Choose a salad: Instead of ordering a burger or fried chicken sandwich, opt for a salad with lean protein, such as chicken or shrimp. Ask for the dressing on the side and choose a vinaigrette instead of a creamy or sugary dressing.
- Ask for a small portion: Many American restaurants serve large portions, which can lead to overeating. Ask for a smaller portion or take half of your meal home for leftovers.
- Choose grilled or baked: When ordering meat or fish, choose a grilled or baked option instead of fried. This will lower the amount of saturated fat and calories in your meal.
- Control your sides: Many American dishes come with high-calorie sides, such as fries or macaroni and cheese. Ask for a side salad or steamed vegetables instead.
- Choose water: Sugary drinks can add a lot of extra calories to your meal. Choose water or unsweetened tea instead of soda or sweetened juices.
By making these modifications, you can enjoy your meal while also making it healthier. Don’t be afraid to ask your server for modifications or substitutions to meet your dietary needs.
Sushi
When dining at a sushi restaurant, it can be challenging to make healthier choices. However, there are several ways to modify your order to make it healthier.
1. Choose brown rice over white rice. Brown rice is a healthier option as it contains more fiber and nutrients. Ask your server if the restaurant offers brown rice as a substitute for white rice.
2. Avoid fried sushi rolls. Fried rolls can be high in calories and unhealthy fats. Instead, opt for fresh rolls or sushi made with lean proteins like tuna or salmon.
3. Stick to simple rolls. Specialty rolls can contain many ingredients and sauces, making them high in calories and sodium. Stick to simple rolls like cucumber or avocado rolls that have fewer ingredients.
4. Ask for less rice. Many sushi rolls come with a lot of rice, which can add up in calories. Ask for less rice to reduce your overall calorie intake.
5. Avoid sauces or ask for them on the side. Sushi rolls can be loaded with sauces that are high in calories and sodium. Avoid sauces altogether or ask for them on the side and use them sparingly.
6. Start with miso soup. Miso soup is a great way to start your meal as it is low in calories and high in nutrients like protein, fiber, and vitamins.
7. Choose sashimi. Sashimi is a dish that consists of just raw fish and is served without rice. This makes it a healthier option as it is lower in calories and carbohydrates.
8. Avoid tempura. Tempura involves battering and frying seafood or vegetables, making it a high-calorie and unhealthy option. Avoid this dish and opt for healthier options like edamame or seaweed salad.
9. Share your sushi rolls. Sharing your sushi rolls with a friend or partner is a great way to control your portion size and reduce your overall calorie intake.
10. Skip the soy sauce or choose low-sodium soy sauce. Soy sauce is high in sodium, which can contribute to high blood pressure. Skip the soy sauce or choose a low-sodium soy sauce to reduce your sodium intake.
Healthy Swaps
When dining out, making healthier food choices can be challenging. However, making simple and smart substitutions can make a big difference in the nutrition quality of your meal. By selecting healthier options and making healthier swaps, you can still enjoy your favorite dishes while maintaining your health goals. Here are several tips for replacing some common unhealthy options with healthier alternatives.
Choose a Salad Instead of Fries
When it comes to making healthier choices when dining out, one simple swap can make a big difference. Instead of choosing fries as a side, opt for a salad. Salads are a great choice because they are typically packed with fresh vegetables and are lower in calories than fries. Additionally, they offer a variety of nutrients that fries lack.
A salad can also be a great way to get a serving of vegetables into your meal, helping you reach your daily recommended intake. Leafy greens like spinach, kale, and arugula are particularly nutritious and can provide a satisfying crunch to your meal.
When ordering a salad, make sure to be mindful of toppings and dressings. Fried chicken, croutons, and creamy dressings can all add extra calories and unhealthy fats. Instead, opt for grilled chicken or fish, fresh fruits, and a vinaigrette dressing. You can even ask for the dressing on the side to control the amount you consume.
If you’re still craving something warm and crispy, try adding some roasted vegetables to your salad for a crunchy, flavorful addition. Carrots, bell peppers, and broccoli all roast well and can add a satisfying texture to your meal.
By choosing a salad instead of fries, you can enjoy a healthier and more satisfying meal. Plus, you’ll feel good knowing that you’re fueling your body with the nutrients it needs to thrive.
Swap Out Mayo for Mustard
One easy swap you can make for a healthier meal when dining out is to replace mayonnaise with mustard. While mayo can be high in calories and fat, mustard is a low-calorie, low-fat alternative that can still add great flavor to your meal.
To make this swap, simply ask your server if they can leave the mayo off your sandwich or burger and replace it with mustard. This may be a small change, but it can make a big impact on the overall healthfulness of your meal.
Here’s a helpful table with the nutritional information for two popular condiments, mayonnaise and mustard:
| Calories (per tbsp) | Total Fat (g) | Saturated Fat (g) | Sodium (mg) | Sugar (g) | |
|---|---|---|---|---|---|
| Mayonnaise | 94 | 10 | 1.5 | 88 | 0.1 |
| Mustard | 5 | 0 | 0 | 120 | 0.7 |
As you can see, the difference in calories and fat between mayonnaise and mustard is significant. Choosing mustard over mayo can help you save calories and stay on track with your healthy eating goals.
Choose Grilled or Baked Option Instead of Fried
One of the healthiest swaps you can make when dining out is to choose grilled or baked options instead of fried. Fried foods are often cooked in unhealthy oils or coated in breading that can add unnecessary calories and saturated fats to your meal. On the other hand, grilled and baked options typically use less oil and retain more of their natural nutrients.
Grilled Options
Grilling is a cooking method that uses direct heat to cook food. It’s a great option for meats and vegetables, as it adds a smoky flavor while keeping the food juicy and tender. Here are some examples of grilled options you can choose instead of fried:
| Food | Fried | Grilled |
|---|---|---|
| Chicken | Fried chicken sandwich | Grilled chicken sandwich |
| Salmon | Fried fish tacos | Grilled salmon tacos |
| Vegetables | French fries | Grilled zucchini and squash |
Baked Options
Baking is another cooking method that uses indirect heat to cook food. It’s a great option for items like fish, chicken, and vegetables, as it retains moisture and flavor while minimizing added oils. Here are some examples of baked options you can choose instead of fried:
| Food | Fried | Baked |
|---|---|---|
| Potatoes | Fries | Baked potato wedges |
| Chicken | Fried chicken wings | Baked chicken wings |
| Fish | Fried fish fillet | Baked fish fillet |
By making the simple swap of choosing grilled or baked options instead of fried, you can significantly decrease the amount of unhealthy fats and calories in your meal. Not to mention, you’ll still get plenty of flavor and nutrients from your food.
Choose Water Instead of Sugary Drinks
One of the simplest ways to make your dining-out experience healthier is to choose water instead of sugary drinks. Sugary drinks like soda and sweetened iced tea are major sources of empty calories and can quickly increase your sugar intake. Opting for water not only helps you stay hydrated but can also help you reduce your calorie intake.
Here are some examples of the calorie content of popular sugary drinks:
| Drink | Calories |
|---|---|
| Soda (12 oz) | 140 |
| Sweetened Iced Tea (12 oz) | 135 |
| Lemonade (12 oz) | 145 |
| Orange Juice (12 oz) | 165 |
As you can see, these drinks can add up quickly and make a significant impact on your daily calorie intake. Water, on the other hand, contains zero calories and is essential for maintaining bodily functions.
If you’re looking for something with a little more pizzazz than plain water, consider adding fresh fruit or herbs like lemon, lime or mint to your water. This can help add flavor without the added calories and sugar.
By choosing water instead of sugary drinks, you’ll be making a simple yet impactful choice for your health.
Conclusion
In conclusion, dining out doesn’t have to be unhealthy. By following the simple tips outlined in this article, you can enjoy a meal out without sabotaging your health goals. Remember to select lighter preparations, ask for sauces and dressings on the side, inquire about ingredient modifications, and take control of your sides. Additionally, sharing a meal can help reduce portion sizes and calorie intake.
When dining out at specific types of cuisine, such as Mexican, Italian, Chinese, American, or sushi restaurants, be mindful of the high-calorie options and look for healthier alternatives. And when it comes to making healthy swaps, choose salads over fries, swap mayo for mustard, opt for grilled or baked instead of fried, and choose water instead of sugary drinks.
Overall, by making these small modifications and being mindful of your choices, you can still enjoy a delicious meal while staying on track with your health and wellness goals. So the next time you dine out, don’t feel guilty about indulging, just remember these simple tips to help you make healthier choices.
Frequently Asked Questions
What are some tips for ordering healthier dishes while dining out?
Some tips for ordering healthier dishes when dining out include selecting lighter preparations, asking for dressings or sauces on the side, inquiring about ingredient modifications, taking control of your sides, and sharing your meal.
How can I modify dishes to make them healthier?
You can modify dishes to make them healthier by asking for grilled or baked options instead of fried, swapping out mayo for mustard, choosing water over sugary drinks, and opting for salads instead of fries.
What is a good ordering strategy for Mexican food?
A good ordering strategy for Mexican food is to choose grilled chicken or fish as your protein, ask for whole wheat or corn tortillas instead of flour, and skip the sour cream and cheese toppings.
How can I make Italian food healthier?
You can make Italian food healthier by choosing tomato-based sauces instead of creamy ones, asking for whole wheat pasta instead of white, and requesting vegetable toppings instead of meat.
What should I order at a Chinese restaurant to make a healthier choice?
To make a healthier choice at a Chinese restaurant, order steamed or stir-fried dishes with lean protein like chicken, shrimp, or tofu, and ask for vegetables like broccoli or bok choy to be added.
What is a healthy American cuisine option?
A healthy American cuisine option could be a grilled chicken breast with a side of steamed vegetables, or a turkey burger with lettuce and tomato instead of a beef burger with cheese and bacon.
What are some healthy swaps for fast food options?
Some healthy swaps for fast food options include choosing a side salad instead of fries, opting for a grilled chicken sandwich instead of a burger, and selecting a water to drink instead of soda.
Is it okay to share a meal when dining out?
Yes, sharing a meal is a great way to control portion sizes and save money while still enjoying the restaurant experience.
What should I do if I have a food allergy or intolerance?
If you have a food allergy or intolerance, let the server know when you place your order and ask for recommendations for dishes that can be modified to suit your dietary needs.
Can I still indulge in dessert while dining out?
Yes, you can still indulge in dessert while dining out, but it’s important to be mindful of portion sizes and choose options that are lower in calories and added sugars. Some good choices include fresh fruit or sorbet.
