10 Tips For Eating Healthy While Eating Out

1. 10 TIPS FOR
EATING HEALTHY
WHILE DINING OUT
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2. 1. ASK FOR CHANGES
Always pay attention to
the details provided in the
menu and ask for changes
appealing to your taste and
health goals. For example,
ask for sauces and dressing
on the side. Or, substitute
an unhealthy item, like chips
or fries, with a more nutritious
alternative like salad or fruit.
Restaurants often allow
substitutions or adjustments
to the cooking methods.

3. 2. PAY ATTENTION
TO DRINKS
Order water or unsweetened
tea rather than a soda or
sugar-filled alternative.
Beverages add extra
calories to a meal and
impact personal goals for
good health.

4. 3. SHARE YOUR MEALS
Healthy eating at restaurants
requires adjustments to the
portion sizes. In many
restaurants, portions exceed
recommended levels for a
single meal. Make healthy
restaurant choices by
sharing a meal with a
friend or family member.
Alternatively, ask for a box
with the meal and place
half of the meal in the
box before eating to control
portion size.

5. 4. PLAN AHEAD
Impulsive decisions
impact your dietary plans
by limiting your choices.
Decide on a restaurant
before leaving home and
make a plan of action
regarding your meal.
Identify potential
substitutions and select
a few healthy food
options before entering
the restaurant.

6. 5. EAT SLOWLY
Take your time when eating a
meal. As a general rule, stop
eating when you feel 80 percent
full. By eating slowly and stopping
before you feel completely full,
you reduce the impact of a
delayed signal from your stomach
to your brain. It takes time to
process when you are full, so
don’t rush when eating a meal.

7. 6. START WITH A SALAD
Reduce your portion
sizes by starting with a
salad. Eating a salad
before the main course
increases your intake of
healthy vegetables and
reduces the total amount
of calories consumed
with the main course —
because you already feel
partially satisfied.

8. 7. ALWAYS EAT
PREVIOUS MEALS
Eating healthy when dining
out requires attention to
your normal diet. Do not
deviate from your normal
routines due to plans for a
meal in a restaurant. Eat a
healthy breakfast and lunch.
Eat your normal snacks. Avoid
feeling excessively hungry
when entering the restaurant.

9. 8. KEEP EXTRA ITEMS
ON THE SIDE
When ordering a salad, ask
for extra items like cheese,
dressing and even chicken or
shrimp on the side. It reduces
the amount of extra calories
loaded into a salad and enables
better portion control.

10. 9. EAT AN APPETIZER
Healthy eating at
restaurants does not
necessarily mean
eating a main course
or taking extra
measures to cut
back on your portion
sizes. Opt for an
appetizer rather than
a main course.

11. 10. SKIP DESSERT
Avoid dessert at a restaurant.
Instead, eat a piece of
dark chocolate or a small
portion of your favorite
dessert items at home after
leaving the restaurant. It
provides better portion
control and limits the extra
calories of a sugar-rich
dessert in a restaurant.

12. Get more tips and tricks from Natural Horizons at
www.nhwellnesscenters.com/blog/
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Natural Horizons Wellness Centers are leaders in the field of
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effort of many practitioners and the use of state-of-the-art
practices, protocols and therapies, we offer each patient the
best that conventional medicine and the alternative disciplines
have to offer via an integrated, comprehensive treatment plan
designed specifically for each patient.