Eating Healthily At A Restaurant

Introduction

There are many reasons one may eat at a restaurant, perhaps it is a celebration such as an anniversary or birthday. But, for others, it is part of their lifestyle and makes up a majority of their diet, maybe their job requires them to be on the road travelling a lot.

If you find yourself constantly having to eat at a restaurant you may be more concerned about how to get a balanced diet from restaurant food. This article will examine tips and tricks for how to get the most nutrition out of a meal at a restaurant. 

Balanced diet basics

Having a balanced diet is critical for our health and well-being. Our body needs important macro and micronutrients to function at its best. It is important to consider your diet as a whole, ensuring the majority of your diet is packed with nutrients.

By following a nutritionally balanced diet you can avoid potential health problems later in life such as heart disease. But what makes a diet balanced, what foods should we be including in our diet and how much should we be eating? 

Fruits and vegetables 

It is recommended that across the day we eat at least five portions of fruits and vegetables, these can be in the forms of fresh fruit and vegetables or frozen or tinned. A portion is exactly 80g when weighed.^1,2 You can add more fruits and vegetables in a meal at a restaurant by opting for a side salad or swapping chips for vegetables. Some restaurants may offer a fruit bowl as a dessert option with some sorbet or yoghurt. 

Starchy foods

A third of the food we consume should be starchy, such as potatoes, rice, pasta, and whole grains. This is to ensure we have an adequate amount of fibre in our diet, fibre plays an important role in keeping our bowels healthy and giving us a feeling of fullness.¹ Look at side options that are labelled as whole grains, such as whole grain pasta. 

Protein

An important component in muscle building, growth, repair, and ensuring we feel full throughout the day. Examples of high-protein foods include meats such as chicken, and dairy products such as cheese and Greek yoghurt.

Eggs and fish are also high in protein and we should be consuming at least 2 portions of fish every week, including oily fish such as salmon or mackerel.^1,2 Salmon is very commonly found in restaurants and could be a good meal option if you have not eaten fish recently. 

Unsaturated and Saturated fats

Cholesterol can build up in your arteries and cause problems if you are consuming too much saturated fat. Unsaturated fats can be used as an alternative when cooking foods, such as olive oil, which could also be used in salads.^1,2 

These food groups are important to maintaining body functions, and ensuring we have the energy to carry out our daily activities. When deciding on a meal try and break down what is in the meal, does it contain vegetables, and a good source of protein and is there any starchy carbohydrates.

If a meal is missing a key element from these food groups, you could look at the side menu to supplement this. For example adding a side dish of vegetables, or a side dish of something starchy such as a side of wholegrain rice or wholewheat bread. 

Pre-dining strategies 

There are many things to consider when looking for a restaurant or deciding when is an appropriate time for yourself to eat at a restaurant. It is worth considering your plans for that day, such as the time of the meal, or if you are planning on having a very active day that day.

Energy in food is measured in calories, and if you are having a very active day on the day you are eating out you may need more calories than normal. On average females need 2,000kcal, whilst men need more on average 2500kcal.

This is only an average and it depends on one's height, current weight and activity levels, for example, athletes will require more calories compared to somebody who is sedentary. Calorie counting is a popular method of weight loss, if this is the case it may be useful to choose a meal within your calorie requirements.³

When choosing a restaurant it is important to consider individual preferences, ensuring the menu has a variety of options available within your budget. It may be useful to also look at reviews including pictures online, looking at current reviews gives a good idea of what to expect. 

Navigating a menu

It can be confusing to look at a menu and understand what options have the best nutritional value. Here we are going to look at some tips and tricks when it comes to reading and understanding a menu, helping you to be informed and pick the right meal for you. 

Cooking Terminology 

• Fried - Cooking with oil, may include deep frying which is the unhealthiest style of frying
• Grilled - Cooking over or under dry heat, this method is a healthy way of cooking
• Poached - Ingredients are covered in a simmering liquid, eggs can be cooked using this method
• Baked - Cooking in the oven, a method used for bread and cakes.Roast - Cooked in the oven for a long time, useful for chicken or cooking vegetables⁴

Ask Away

If a menu doesn’t specify how something has been cooked, you can ask your waitress or waiter. Avoid choosing options that have been deep fried, and look at options that have been grilled, baked, or roasted.

Some menus may have a separate healthy section, listing all items that are low-calorie or have a large variety of fruits or vegetables that make up the meal. If you do not understand something or would like for a specific change to a meal then do not be afraid to ask.

Most restaurants will accommodate small changes, such as changing the side of fries to a side of broccolini or a salad. You could also ask for something to be grilled instead of fried, this allows you to have more control over your meal and could increase the nutritional value. 

Beverage choices

When eating out it is also important to consider what beverages you will be consuming with the meal. It is recommended that we drink 6-8 glasses of water a day to avoid dehydration.^1,2 This is a cheap option that is available readily at every restaurant.

Most restaurants will provide a table with a jug of iced water. If this is not to your taste you could ask for a slice of lemon or lime to be added to the water to give it some flavour. Other healthier options could include smoothies or fruit juices, as these could provide you with a portion of your fruit and veg for the day and satisfy any sweet cravings.¹

Drinks high in fats and calories such as milkshakes or alcohol should be limited or avoided to ensure a balanced diet. Consuming a lot of drinks high in calories and fat can increase the risks of cardiovascular problems so it is important to limit these.⁵

Vegan and vegetarian and other special dietary requirements 

It is important to know your dietary requirements and any restrictions you could be faced with when choosing a meal at a restaurant. Some restaurants have limited availability of allergy-friendly meals, which can force you into eating meals you do not want.

When researching restaurants to eat in, you can check the menus to see what suitable options they have for you, and check reviews from others. If you see a meal you like the look of but it contains meat, you could call the restaurant to ask if the meal can be made to be vegan or vegetarian friendly.

When following a vegan diet it is important to try and find different sources of protein in a meal, and when choosing a meal at a restaurant it is important to consider if that meal has a high amount of protein in it. 

Summary 

It is important to remember that we all need to eat, and we all have different dietary requirements. It is also all about balance, one unhealthy meal doesn’t mean you have a bad diet overall, and you can enjoy all foods in moderation. I hope after reading this article you will feel more informed about your choices, giving you the tools you need to eat a nutritionally balanced meal at a restaurant.