Eating out can be tricky when trying to eat nutrient-dense foods made with simple ingredients. You may not know the quality of ingredients being used or how the food is prepared. The oils may be of low quality, and sauces often contain sugar, preservatives, and thickeners. In addition, entrees typically come with simple carbs on the side (bread, tortillas, chips, etc.).
It is important to find ways to enjoy a night out while staying on track with your nutritional goals. Doing so can keep you from feeling like you are missing out and set you up for long-term success. The health benefits of enjoying connections with others also make coming up with a plan valuable.
Looking for simple substitutes for healthier options is a great place to start. Veggies are my go-to when switching out less nutritious foods. While this isn't always possible, you never know if you don't ask (politely, of course).
Let's consider some possible substitutes and make a game plan for your next outing.
Top 5 Substitutions
- Tortilla Chips - ask if there is something besides chips to dip in the delicious salsa at Mexican restaurants; they may bring you some veggies.
- Fries - ask for a small salad or a side of steamed vegetables.
- Rice or noodles - ask for extra veggies in stir-frys; they are more nutrient-dense and taste great.
- Bun - ask for a lettuce wrap with a burger, chicken, fish, or even an Italian beef sandwich.
- Salad dressing - ask for oil and vinegar instead of salad dressings that contain sugar and other unexpected ingredients.
- If you are being very strict or have food allergies, you can ask your waiter about the types of oils they use. My top choices are coconut oil or a form of animal fat (butter, lard, duck fat, etc.). I try to stay away from highly processed cooking oils (vegetable oil, canola oil, etc.).
Be Kind
Please remember to be kind to your wait staff, no matter what. We need to remember that we are asking them questions they may not know the answers to; this is not their fault.
Be patient and understanding, even if they do not handle your requests the way you would like. The restaurant might have a policy on substitutions that they may not be able to bend. We can make requests and offer to pay more for substitutions, but the restaurant is under no obligation to change the menu for us.
Making your nutrition goals does not come before kindness to others; so, remember your "please" and "thank you." Be sure to tip your waitstaff even if they don't accommodate your requested substitutions, and consider tipping a little extra if they go out of their way to accommodate your requests.
I don't go out to eat very often, so I typically just try to do the best I can. I can't control everything about the way my food is prepared all the time. That's okay. We don't want the stress of eating perfectly to get out of hand because that isn't healthy either.
Life is meant to be lived fully. If you eat well most of the time, the occasional meal out should not be a problem. Consider asking for some substitutions, relax, and enjoy your meal!
Dr. Jamie