Ingredients your body will love: How to eat healthy when dining out

Disclaimer: This is not medical advice. 

There’s a stereotype that eating at restaurants isn’t as healthy as cooking at home. We’re here to bust that myth. Here are ingredients your body will love while dining out. No need to sacrifice any flavor, plans or foodie fun. 

Eat, drink, and read the fine print 

Just like a nutritional label, it’s important to pay attention to the menu. There’s certain words that stand out. Be sure to read how your meal is cooked. Avoid the words fried or battered. Instead, opt for grilled, broiled or baked lean meats like turkey, chicken and even bison. As a general rule of thumb, pork products tend to have less nutrients. 

Get your vitamins

Leave the supplements at home! Dark leafy greens like spinach and arugula are packed with vitamins A, K1, and C. They also are rich in calcium and iron. Other Vitamin C foods include tomatoes, citrus, and broccoli, brussel sprouts, and cabbage. Lean towards colorful plates!

On the side, please and thank you

If you want to eat healthier, ask for sauces and dressings on the side. This way, you’ll have more control of how much seed oils, sodium, and sugar goes into your salad or main course.

Rethink your drink

Cut the calories, the sugar, and the headache by opting for a mocktail. There’s no shame in sipping on water or an antioxidant-filled tea. Alcohol doesn’t just affect your liver, but your immune system, heart, brain chemistry, and endocrine system. While drinking in moderation is best, any level of alcohol messes with your hormones and health.

Modify your favorite cuisines 

One of the best parts of eating out is trying new things! If you have a craving for Italian, Asian, or Latin-inspired meals, choosing which ingredients to leave behind can be difficult. For a pasta dish, look for a light, red sauce like pomodoro or marinara rather than a creamy alfredo. Asian fare? Ask for low-sodium soy sauce and your dressings on the side. Taco Tuesday? Find your protein in black beans rather than refried to avoid the chances of your refried beans being cooked in lard. 

Never underestimate spices 

The healthiest spices are ginger, turmeric, cinnamon, and garlic. Ginger is a natural remedy for nausea and digestive discomfort and has anti-inflammatory properties, much like its friend turmeric. Cinnamon improves blood sugar control, adds a natural sweetness to foods, and even lowers blood pressure. Garlic is your immune system’s right hand man when fighting infections. 

Be on the lookout for these spices in any dish, home-cooked or at a restaurant. 

Happy eating!