Smart Dining: 13 Tips for Healthy Eating at Restaurants

1. Check the Menu in Advance:
Before you go to the restaurant, take a look at their menu online. This can help you plan ahead and choose healthier options instead of making impulsive decisions.

2. Choose a Healthier Restaurant:
If possible, select a restaurant known for offering healthier choices. Many places now cater to various dietary preferences and offer lighter menu items.

3. Control Portion Sizes:
Restaurant portions can be quite large. Consider sharing a dish with a friend or ordering an appetizer as your main course. If that's not an option, ask for a to-go container at the beginning of the meal and pack up half of your meal to take home.

4. Opt for Grilled or Baked:
Choose dishes that are grilled, baked, broiled, or steamed instead of fried. This can significantly reduce the calorie and fat content of your meal.

5. Request Modifications:
Don't hesitate to ask for substitutions or modifications. For instance, ask for your vegetables to be steamed instead of sautéed in butter.

6. Start with a Salad:
Beginning your meal with a salad (with dressing on the side) can help curb your appetite and lead to eating less of the higher-calorie main course.

7. Control Dressings and Sauces:
Ask for dressings, sauces, and condiments on the side. This way, you can control the amount you use and cut down on hidden calories.

8. Choose Lean Proteins:
Opt for lean protein sources such as grilled chicken, fish, or tofu. These provide the necessary nutrients without excessive fat and calories.

9. Load Up on Vegetables:
Select dishes that include a variety of vegetables. These provide fiber, vitamins, and minerals, making your meal more nutritious.

10. Limit Sugary Beverages:
Choose water, unsweetened tea, or other low-calorie beverages instead of sugary drinks. Those can add a significant number of calories to your meal.

11. Practice Mindful Eating:
Take your time to enjoy your meal. Eat slowly, savor each bite, and listen to your body's hunger cues. This can help prevent overeating.

12. Share Desserts:
Don't do it.

13. Avoid Premeal Breads and Chips:
Skip or limit the consumption of premeal bread baskets, chips, or other high-calorie appetizers that can add extra calories before your main course.