5 Tips For Ordering a Healthier Meal Next Time You Go Out to Eat

Updated on 2/7/2018 at 2:25 PM

As a trainer and Pilates instructor, I am always encouraging clients to eat at home as often as possible — mostly because people tend to indulge at restaurants and consume more calories than they intended! So how do you eat out and still stick to your weight-loss goals? With the help of some experts, I've gathered five tips for a healthier, but still satisfying, dining experience.

Eat a Piece of Fruit Before Heading to the Restaurant

Amy Shapiro, a registered dietitian and nutritionist and owner of Real Nutrition NYC, says, "Eating a small snack (fruit or nuts or veggies are usually my go-to recommendations) helps to curb your hunger so you can head into dinner with a clear head. Many people like to save their calories for a meal out, but that often means showing up to dinner starving, ultimately leading to eating the bread basket and ordering food that you know you shouldn’t get because you are way too hungry to apply willpower."

Close That Menu

After a quick scan, pick a healthy item you're excited to try, close your menu, and push it to the side. The longer you look at descriptions of those tasty flatbreads and chocolate desserts, the more likely you are to fall off the wagon and order something you'll wish you hadn't.

Order a Side Salad as Quickly as You Can

One of my most successful clients taught me this trick! Go ahead and place an order for a side salad as soon as you sit down or when ordering your beverage. Having leafy greens to munch on gives you a better chance at avoiding the bread basket or fried appetizers.

Do Your Research

Looking at a menu ahead of time can help you make an informed decision. Stefanie Mendez, MS, RD, CDN, says, "This is something I work with clients on often. When eating out, meals are often larger portions and contain more fat, sugar, and salt than meals made at home." She explained that even some healthy choices can be loaded with hidden calories. "It is possible," she says, "to eat healthy when dining out. I urge my clients to check out restaurant menus in advance. It helps hold yourself accountable to have a planned healthy dish instead of making a less healthy impulse choice. A planned meal is usually a healthier meal."

Order First

I've noticed through the years that whoever orders first sets the tone for the rest of the table. If you were wavering between that grilled chicken sandwich or cheesy lasagna and your friend goes for a pasta dish, it could push you toward ordering the same thing. By ordering first, you don't allow other people to influence your decision and you may help guide your friends toward a lower-calorie meal, too!