Imagine sitting in your favorite restaurant, salivating over the tantalizing menu. You’re on a mission to savor the experience without sabotaging your health goals. You don’t have to compromise taste or dining experience just because you’re watching your calorie intake. There are smart strategies to ensure you enjoy your meal without feeling deprived or guilty. Navigate the menu like a dietitian and leave the restaurant feeling satisfied and proud of your choices. Here are 11 smart dining out tricks that will help you save calories without losing the joy of eating out.
1. Choose Grilled over Fried Options
Grilled food offers the same flavorful taste without the excess calories and fats found in fried food. For instance, choosing a grilled chicken breast over a fried one can save you over 100 calories. This strategy also applies to seafood and vegetables. Restaurants are often more than willing to grill your preferred dish instead of frying it. So next time you’re out, do not hesitate to ask for your meal to be grilled.
2. Opt for Water over Sugary Drinks or Alcohol
Sugary drinks and alcoholic beverages are often a significant source of hidden calories. Replacing them with water or unsweetened iced tea can save you hundreds of calories. Water also helps you feel full, which prevents overeating. If you crave a glass of wine or a cocktail, opt for lighter options and limit yourself to one drink.
3. Take Advantage of the ‘Half Plate’ Rule
The ‘half plate’ rule is a simple concept: fill half of your plate with vegetables or salad, a quarter with protein, and the remaining quarter with grains or starches. This strategy helps control portion sizes and ensures you get a balanced meal. It also limits your calorie intake since vegetables are typically low in calories but high in fiber, which helps you feel full.
4. Start with a Low-Calorie Soup or Salad
Starting your meal with a bowl of low-calorie soup or a salad is a great way to control your appetite and limit your overall calorie intake. These starters can help you feel satiated, making you less likely to overeat during your main course. Just be careful with the dressings and toppings, as they can quickly turn a healthy starter into a calorie bomb.
5. Order Dressings and Sauces on the Side
Dressings and sauces can quickly turn a healthy meal into a calorie-dense one. By ordering them on the side, you can control how much you use. Opt for vinaigrettes or light dressings instead of creamy ones. This simple trick can save you hundreds of calories without compromising on taste.
6. Skip the Bread Basket
It’s easy to consume hundreds of calories before your meal even arrives by munching on the bread basket. If it’s a struggle to resist, ask your server not to bring one to your table. If you must have bread, opt for whole grain varieties as they are more filling and offer more nutritional value.
7. Choose Whole Grains over Refined Grains
Whole grains are not only better for your overall health, but they also help control your calorie intake. A study published on IEEE Xplore reveals that whole grains are higher in fiber and protein, which make you feel satiated for longer, reducing the likelihood of overeating. So next time you’re ordering, opt for brown rice over white, or whole wheat bread instead of white.
8. Consider Sharing a Main Dish or Dessert
Portion sizes in restaurants can be deceiving. Sharing a main dish or dessert can help control your portion sizes and calorie intake. Plus, it’s a fun and sociable way to enjoy a variety of dishes without overindulging. If you’re dining alone, consider ordering half portions or choosing from the appetizer menu.
9. Control Portion Sizes by Asking for a To-Go Box Upfront
Another great way to control portion sizes and calorie intake is by asking for a to-go box when your meal arrives. By packing half your meal to go, you’re not only saving calories for the day, but you also have a delicious meal for the next day. According to Eat This, Not That, this is a popular trick among dietitians.
10. Limit High-Calorie Toppings
While toppings such as cheese, bacon, and creamy dressings can make a dish more enticing, they can also add a significant amount of calories. Opt for healthier toppings like avocado, nuts, and fresh herbs. These alternatives add flavor and nutritional value to your meal without the extra calories.
11. Focus on Lean Proteins and Veggies
Protein is essential for keeping you full and satisfied. Opt for lean proteins like chicken, turkey, and fish over fatty meats. Pair your protein with a variety of colorful vegetables. These are low in calories but high in fiber and nutrients, making them an excellent choice for those looking to save on calories. Men’s Health offers a detailed guide on how to choose lean proteins and veggies when dining out.
With these smart dining out tricks, you can enjoy your restaurant experiences without worrying about undoing your health and fitness goals. Remember, it’s all about balance and making mindful decisions. Happy dining!
As a mom of three busy boys, I know how chaotic life can get — but I’ve learned that it’s possible to create a beautiful, cozy home even with kids running around. That’s why I started Cultivated Comfort — to share practical tips, simple systems, and a little encouragement for parents like me who want to make their home feel warm, inviting, and effortlessly stylish. Whether it’s managing toy chaos, streamlining everyday routines, or finding little moments of calm, I’m here to help you simplify your space and create a sense of comfort.
But home is just part of the story. I’m also passionate about seeing the world and creating beautiful meals to share with the people I love. Through Cultivated Comfort, I share my journey of balancing motherhood with building a home that feels rich and peaceful — and finding joy in exploring new places and flavors along the way.
