Tips for Making Healthier Choices When Eating Out
Eating out occasionally can be a fun way to switch up your normal routine, but often times it just makes more sense if you are traveling or are unusually busy and do not have the time to prepare meals at home. Being able to grab food from various restaurants can be part of a healthy, balanced approach to eating, however, making healthy choices can often be tricky! The goal is not necessarily to choose ‘light’ foods, as encouraged by many media avenues, but to choose foods that pack in the most nutrients that your body needs! Your needs will vary day-to-day, either slightly or by a lot, depending on your training load. When choosing where and what to eat, it is wise to assess what your current needs are. For example, after a strenuous event or training session, you may need to correct a large energy deficit, replenish sodium, and maybe you need a meal especially high in iron to meet your daily needs. In this scenario, the burger and fries may be a better choice than the salad/ vegetable based dish. Alternatively, maybe it is a lighter physical activity day, and getting fruits, vegetables, whole grains and lean protein is a high priority- based on your current needs. Despite your unique situation when you are eating out, you can always modify your choices to pack in the most nutrition per bite. Below is a general guide of what foods to try to seek out at various types of restaurants.
Mexican:
Choose your proteins:
Beans- are a great way to boost the protein, fiber, and iron. Include beans in any dish or on the side.
Meats or fish- will be a great protein ‘base’; avoid the deep fried options. Red meats (pork, beef) are generally higher in iron than poultry and fish, but they contain more saturated fats (less healthy type of fat).
Cheese- while cheese does provide protein and calcium, it is high in saturated fats. If you are vegetarian and not having a meat/ fish source, you may want to add cheese to your bean-based dish. A healthier option is to skip the queso dips since there are many other ingredients other than cheese. Shredded cheese will be a better option for getting more calcium and protein, and minimizing any unwanted added ingredients.
Choose your carbohydrates:
Rice- if the restaurant offers brown rice, that would be a great option to choose over white rice options.
Tortillas- minimize crispy corn tortilla (including corn chips) by not making a large component of the meal you choose. Corn tortillas that are not deep fried are a great way to get in a whole grain option. If a whole wheat tortilla is offered, the whole wheat tortillas will generally be a better choice than the white flour tortillas.
Choose your fruits and vegetables:
Roasted vegetables- ask for a side of roasted vegetables and/ or vegetables in your main dish
Guacamole- this is a great way to get in potassium, fiber, and healthy fats. If it is not part of your dish, ask for some on the side!
Tomatoes- Pico de gallo is a great salsa to choose, however, tomatoes may be the base of many sauces and salsas offered. Keep in mind that most sauces and salsas are very high in sodium. This may be a good thing if you need to replenish excess losses, but otherwise, it’s generally not desirable for optimal health.
Burger or Sandwich Shop:
Choose your proteins:
Meats or fish- will be a great protein ‘base’; avoid the deep fried options. Red meats (pork, beef) are generally higher in iron than poultry and fish, but they contain more saturated fats (less healthy type of fat).
Veggie burgers- veggie patties can be made from a wide variety of ingredients, including vegetables, soy, beans, and/or a mixture of grains. Since this will most likely be you main protein source, ensure that it contains adequate protein; some contain very little protein, for example, portobello mushrooms in replacement of a hamburger patty is not considered a protein source. Remember, aim for a minimum of 20 g of protein in each meal.
Cheese- while cheese does provide protein and calcium, it is high in saturated fats. If you are vegetarian and not having a meat/ fish source, you may want to add cheese to sandwich/ veggie burger.
Beans- are a great way to boost the protein, fiber, and iron. Some restaurants may offer soup or chili containing beans, or hummus as a sandwich spread.
Choose your carbohydrates:
Bun or sandwich bread- choose a whole grain option, if available.
Baked potato- this is a good option to boost your carbohydrates, if needed, and to boost your vegetable intake. Be mindful of the toppings- top with cheese, chili, or other vegetables vs. butter and sour cream.
Choose your fruits and vegetables:
Side salad or side vegetable- consider a side salad or vegetables on the side, if offered.
Vegetable toppings- a variety of vegetable topping may be offered, such as avocado, onions, sauteed mushrooms, tomato, etc. This is a great opportunity to get a bit more vitamins, minerals, and fiber in!
Choose your condiments and toppings:
Healthy, plant-based options- these may include hummus or avocado spreads, mustard, or olive-oil based dressings. Minimize cream or cheese-based sauces, which add little nutritional value.
Pizza:
Choose your proteins:
Cheese- the cheese on pizza will provide some protein. On average, one slice of cheese pizza offers ~12 g protein. Aim for at least 20 g protein at each meal. This will be accomplished by eating 2 slices of pizza. If you have higher protein needs, consider adding meat to the pizza or in a side salad.
Meats - in general, meats used for pizza toppings are highly processed, processed meats are associated with various negative health outcomes, so it’s recommended to not consume them regularly. However, adding meat to your pizza may give you the extra protein, iron, and sodium you may need in certain situations. The chicken often available for a pizza topping is generally less processed. Additionally, some pizza joints offer side salads that contain meat, such as chicken.
Choose your carbohydrates:
Pizza crust- if you need more carbohydrates (e.g. replenishing glycogen or ‘carb loading’) consider choosing a thick crust vs. thin crust options. If the restaurant offers whole wheat crust options, choose that!
Breadsticks/ cheesy bread- if you need more carbohydrates, this would be an easy way to go about it.
Choose your fruits and vegetables:
Vegetables- consider getting a veggie pizza or adding a variety of vegetables to a meat-based pizza.
Side salads- consider getting a side salad to enjoy with your pizza. This is a great way to get in more vegetables.
Tomatoes- often the base of many sauces offered; tomato based sauces will be a healthier option than Alfredo or cream based sauces.