Nutrition experts reveal their top tips for ordering healthily at a restaurant while on a diet.

If you're one of the many Americans striving to lose weight in 2024, you may be concerned that your taste buds and social life will be affected, but the good news is, you don't have to give up dining out at restaurants.

Eating out while on a diet can be difficult due to the excessive use of salt, oil, and sugar in restaurant cooking, as well as the large portion sizes offered. However, it is possible to make healthy choices and still have a good time.

According to Dr. Joan Salge Blake, a nutrition professor at Boston University, author of "Nutrition & You" and the host of nutrition podcast "Spot On!", it is possible to dine out while trying to lose weight.

To maintain a healthy lifestyle, "it's important to understand how to resist the tempting restaurant menu options presented to you," she emphasized.

Colleen Kiley, a registered dietitian and owner of Colleen Kiley Nutrition in Annapolis, Maryland, stated that it's not just about what we eat when dining out, but also how frequently we do so.

According to Kiley, eating outside the home typically involves higher levels of fat, calories, and salt compared to eating at home.

Navigating restaurant menus and selecting nutritious options can be challenging, especially when compared to the indulgent choices like a double cheeseburger with bacon and onion rings.

Sticking to a diet while dining out can be challenging if you're not mindful of what to look for on the menu, according to Shelley Balls, a registered dietitian nutritionist with Fueling Your Lifestyle LLC, in Smoot, Wyoming.

As restaurants are now offering more diverse and healthier food options, it's becoming simpler for individuals to meet their nutrition objectives while still indulging in dining out experiences.

Eating out doesn't have to be calorie-heavy.

Dietitians shared their top techniques for ordering a healthy meal at a restaurant while you're on a diet plan.

Swap French fries for a side of veggies

Instead of French fries, choose a side of veggies to reduce calories and increase nutrients, as recommended by Balls.

"While French fries are high in solid fats and sodium, making them a rare treat, vegetables are rich in vitamins, minerals, antioxidants, fiber, and are low in calories. These nutrients in vegetables can aid in maintaining a healthy diet to achieve your desired results," she stated.

Go lean with protein

Sorry, fried chicken and fish and chips aficionados.

Balls advised selecting lean meats such as fish, chicken breast, beans, and others, which have less solid fat, to reduce calorie intake.

"Eating protein can help you feel full for longer on fewer calories, which can lead to a healthier and more balanced diet."

A bean burger can be surprisingly flavorful and a great way to add healthy toppings like sliced avocados and tomatoes.

Rethink your drink

When dining out, be mindful of the calories in beverages as they can quickly add up, said Balls.

Added sugars in sugar-sweetened beverages such as sodas, sweetened teas, juices, and sports drinks can hinder weight loss, she stated.

Alcohol is more calorie-dense than carbohydrates and protein, with seven calories per gram compared to their four calories per gram, so be cautious if you decide to drink.

She recommended selecting water as the optimal choice because it has "zero calories, no expense, and it will aid in achieving your dietary objectives."

If you want to avoid alcohol during a festive night out, Salge Blake suggests a smart strategy: "Wait until you order before consuming any drinks."

One of the few substances that is absorbed directly in both the stomach and small intestine is alcohol.

"The worst thing you can do is to browse the menu while drinking a glass of Cabernet (or any alcoholic beverage)."

When you're already drinking alcohol before dinner, everything on the menu will be tempting, as your willpower weakens.

Dine out for lunch instead of dinner

A brilliant idea that helps you save calories without even trying, practically.

Salge Blake suggested that choosing your restaurant meal as a lunch option instead of dinner can benefit both your waistline and budget.

Lunchtime meals are usually served in smaller portions than dinner meals and may align with your calorie-reduction objectives, as she stated.

You will have a better chance of sticking to your weight-loss goals and willpower at the noontime meal because you are both less hungry and tired earlier in the day, she said.

Order dressing and sauces on the side

Kiley advised to request dressing or sauces separately.

She continued, "This allows you to manage the additional calories, salt, and sugar in your meal."

Order a veggie soup as your first course

Vegetable soup is recommended by Salge Blake as a first course, as it offers fewer calories and more nutrition than fried appetizers.

Eating a veggie soup before a meal can help you reduce the calories at that meal by about 20%, as research from the journal Appetite suggests.

Ask for veggies with a dip

Kiley advised asking for cut up vegetables when ordering a dip appetizer to increase fiber, water content, and vitamin intake.

Sometimes, you might prefer the taste of celery sticks or carrots with guacamole or artichoke dip over the overly salty taste of tortilla chips.

Visualize portion sizes

When dining out, it's a good idea to visualize portion sizes while eating your food, as advised by Kiley.

"Half the plate should be vegetables, even if it means ordering a side salad or extra hot vegetables," she stated.

Kiley advised keeping the starch to the size of a fist and the protein to the size of one's hand. The rest of the meal should be taken home, she added.

Order steamed lobster

Salge Blake stated that a one-pound steamed lobster in the shell is a great entrée because it is low in heart-unhealthy saturated fat and will yield only about three-to-four ounces of meat, making it a perfect portion of protein.

Eating a lobster will slow down your eating speed as you have to work at cracking the shell to get your edible dinner, she suggested, and instead of fat and caloric drawn butter, individuals should order extra fresh lemon on the side.

For more Lifestyle articles, visit planetchronicle.net/lifestyle.