After a long wait, a lot of uncertainty and perhaps a shot in the arm or two, more and more people are ready to re-enter the in-person restaurant scene. The D.C. area has tons of amazing dining options, so I am particularly excited to get back out there. When I was growing up, we only ate out when we were on vacation or on very special occasions. These days, Americans eat out four to five times per week on average (pre-pandemic). With so many meals coming from outside the home, it’s important to make the best menu choices we can. When you’re ready to ditch the yoga pants and leisure-wear of the past year and put on proper clothes to venture out for a real dining experience again, keep these tips in mind to maximize the pleasure of eating out while supporting the healthy lifestyle you want.

Choose Your Restaurants Wisely.

With so many places to choose from and the menus easily available, take a look at the menus online before you go and seek out the healthier options that sound enticing to you. The restaurant industry as a whole has made strides in offering healthy foods beyond the tossed salad with chicken on top. You are going out to enjoy a meal, so I want you to do just that! Seek out restaurants with beautiful views or unique dining rooms that offer foods and flavors you don’t normally make at home so it feels more special. Consider farm-to-table establishments for fresh ingredients or ethnic foods to treat your palate to complex flavors.

Before You Go,

Don’t starve yourself all day to save up for your dinner out. This always backfires. Eat a nourishing breakfast and lunch and remember to stay hydrated—perhaps yogurt and fresh berries for breakfast and a big salad with protein for lunch. You’ll still be hungry at dinner time, but not so ravenous that you scarf down your food and overindulge before you’ve even realized it.

Limit or Skip the Freebie Basket.

The bread basket and the chips and salsa sometimes arrive for free with no warning. If these are some of your favorite things, have a small serving and don’t let them bring seconds. If you’re really looking forward to your main dish, skip the rolls and chips altogether, so you can choose your indulgences wisely.  

Think About What You’re Drinking.

Always ask for water to make sure you are staying hydrated. To make it feel fancy, ask for sparkling water with lemon. If you’d like an adult beverage or two, stick to light beer, wine or clear colored cocktails mixed with club soda and lime. Specialty cocktails like pina coladas and other sweet drinks add sugar and 800+ calories in one restaurant serving. Ask yourself if it’s worth it.

Make Special Requests.

If you’re really craving that burger or you’re eyeing the pizza, look at the options to boost the nutrients on your plate. You could ask for avocado and spinach on the burger and replace the fries with a side salad or veggies. Your pizza could be loaded with vegetables and served alongside a tossed salad. Order heavy sauces and dressings on the side if possible. Make sure to look at the side dishes. You can often make healthy substitutions from this section, or simply order the side of roasted brussel sprouts or asparagus to share with a friend to add nutrients and fiber to your meal. This could even serve as an appetizer.

Look Forward to the Leftovers.

Typical restaurant portions are enormous! (I’m looking at you, Cheesecake Factory.) Ask for a to-go container (or bring your own) to box up yummy leftovers for your lunch the next day. If you take home close to half your meal, you’ll be less likely to overindulge. Plus, your lunch for tomorrow is taken care of!

Enjoy Yourself.

As things return closer to normal and we can begin to eat out more often, please remember to have fun and enjoy. Don’t deprive yourself, but make responsible choices that you’ll feel good about the next day. Slow down and savor your food. Relax, notice all the sights, sounds, aromas and flavors to enhance your experience, and take in the small moments sharing a special meal with family and friends. 

Plan out your dining experiences with care, order something that looks and sounds delicious and nourishing, make healthy substitutions when possible and take great pleasure in the company and indulgences you’ve chosen. Eat well and be well. Cheers!