Eating out is very common in today’s world. You don’t want to be the outsider by always refusing to eat out with friends, family, and colleagues in an attempt to eat good home-cooked meals and stick to your health goals. Also, people travel more than they used to, whether for work or pleasure. However, it is possible to have a balanced and healthy lifestyle while still eating out. All it takes is making good decisions.

While eating at a restaurant, cafeteria, or buffet, we may not be aware of which food options are loaded with fat and calories. This becomes difficult for people in weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.

Just following the simple guidelines below will help you make guilt-free, healthy food choices:

1. Skip the fancy drinks

Both alcoholic and non-alcoholic drinks add only calories to a meal. Margaritas, piña coladas, and other fancy drinks are loaded with sugar. If a drink is a must, a glass of wine or a simple martini may be an option. For those who prefer a non-alcoholic beverage, buttermilk, jal jeera, or a light lemonade can keep unwanted calories away. However, running water is always the best option.

2. Appetizers and Soups

Avoid fried or breaded appetizers, which are generally high in calories. Of course, you can also save calories by skipping the appetizer altogether. Steamed appetizers like momos, grilled chicken, dimsums, etc. are good options. When choosing soups, the best options are broth-based or tomato-based soups. Cream soups, fish soups, and pureed soups may contain heavy cream or egg yolks.

3. Tips for salads

Those who opt for salads before the main course tend to eat fewer calories overall. However, avoid cream cheese, honey-based dressings, cheese, potatoes, bacon, fried noodles, croutons, etc. in salads, as they are high in calories. Instead, squeeze a lemon or try rice vinegar or balsamic vinegar. If you want to order a salad based on dressing, ask for the dressing on the side, as then the amount of dressing you put on the salad is in your control. A salad with just a few vegetables, corn, lean meat, or beans could make a great filling. Stir-fries can also be a great option instead of salad to help you avoid eating more calories later.

4. Take care of the size of the portions

In restaurants, since the ordered dish is usually enough for 2-3 people, split the dish with your partner instead of eating the entire portion yourself. If you’re at a fast food restaurant, order the small meal instead of the large one. Let go of fries and carbonated drinks.

5. Make your meals low in fat

When you go to a restaurant to eat, always check how the food is prepared. Check to see if the food is broiled, poached, grilled, baked, or steamed, as it tends to be lower in fat than fried foods. Limit foods that come with cream sauce or gravy. Avoid or serve butter, sour cream, sauces, and sauces as a side. This will allow you to control how much you eat, since they are high in fat and calories. While ordering burgers and sandwiches, avoid ordering them with cheese, bacon, and other sweet sauces and opt for whole-grain or multigrain bread with added vegetables. With sandwich meals, choose water and fruit or plain yogurt if available, rather than sugary or carbonated drinks, chips, and French fries. Choose seafood, poultry, or lean red meat over fatty or processed meats.

6. Add fruits, vegetables and whole grains

At a fast food restaurant, ask if the fries can be substituted for fruit or salad. Order extra vegetables with pizza, sandwiches, etc. Indian, Thai and Japanese restaurants have many vegetarian options available. Always opt for brown rice, whole-wheat pasta, whole-grain or multigrain bread, and tortillas instead of white rice, pasta, or white bread.

7. Beware of overeating at a buffet

Check the entire buffet before you start filling your plate. Always start with a soup (not creamy, broth based), fill the plate with vegetables; opt for non-fried and less greasy options. Instead of sugar-sweetened drinks, opt for plain water, buttermilk, or jal jeera. Avoid kulchas, puris, parathas, butter nans laden with butter/oil and order plain wheat rotis. Instead of desserts, opt for a fresh-cut fruit plate. Always wait 5-10 minutes before ordering a second helping.

8. Be aware of what you eat while traveling

Large portions are not eaten at hotel breakfast buffets. Have a healthy mix of carbohydrate and protein foods with some fresh fruits. Choose healthier foods at mealtime. Always drink plenty of water while traveling, as this is an aspect that is often neglected. Pack healthy snack options like roasted makhanas, nuts like almonds, walnuts, pistachios, dried fruits like dates, anjeer, apricots, raisins etc. to avoid unhealthy snacks. Instead of drinking carbonated drinks, always check the availability of coconut water, buttermilk, etc. Fresh fruits are also a good option to avoid fried and other unhealthy foods.

Going out to dinner doesn’t mean you give up your health goals. Following the tips above will allow you to enjoy eating out with less guilt and will keep you happy and satisfied. Today, healthy options are available when one wants to eat out, however guidance is needed on how to choose the right foods. In addition to people looking after their health goals today, we see companies investing in the health of their employees through their corporate wellness programs, as their executives and other employees in the field are constantly on the go. Eating out doesn’t have to be unpleasant: one can make it enjoyable in good health with the right choices. Also for some people it becomes difficult on weight loss programs or those with clinical conditions. But that doesn’t mean they don’t eat out. Today, healthier options are available at restaurants and food cafes, and good choices can be made at buffets.