Salad is often my go-to choice when eating out but sometimes I just want a burger! No matter where you go, there are always healthier options when looking at the menu. You just need to know a few tips.

Prepare

Have a quick snack before you leave the house, so your stomach isn’t distracting you. Water is a fantastic choice with a meal, and studies show that people who drink water with their meals ate fewer calories and lost 44% more weight than those who didn’t. Read more about that study here.

Know the Menu

Peruse the menu before you arrive! Our food choices are influenced by who is around us. Menus sometimes have a health claim such as “paleo” or “gluten-free” etc. These labels don’t necessarily mean that these are a healthy choice. To be certain, read the menu description thoroughly. Added sugars hide many places. Ask your server – they should know ingredients inside and out. Places like Starbucks will even know which of their milks has the least amount of sugar. It doesn’t ever hurt to ask clarifying questions.

Ordering

Check how food is prepared. Food that has been steamed, grilled, or roasted have less fats and therefore fewer calories. Foods described as pan-fried, crispy, crunchy, or sautéed will generally contain more fats and be higher in calories.

Portions

Portion sizes are huge at restaurants. Ask if there is a smaller option! Several restaurants allow you to request a half portion and some burger joints even offer a mini version. It’s a simple way to cut back on calories and prevent overeating. Another option is to ask your waiter to wrap half of your meal to go and bring it home.

Choose Your Protein

Since protein helps you stay for longer, always pick your protein carefully. Chicken, turkey, and veggie burgers are often healthier options found on the menu. If you are at a breakfast place, egg whites have a fraction of the calories that the yolk does and a pure protein. For a list of top high protein foods check here.

Healthy Swap

Ask your waiter if there is a healthier alternative. Instead of potatoes, opt for a fresh fruit and vegetables. You can also ask for your salad dressing on the side, so you are in control of the amount you put on. Scaling back just slightly makes a difference. For example, two tablespoons of ranch dressing will add an extra 140 calories to your meal.

Skip Appetizers and Dessert

Appetizers kill a diet! The unlimited fries or breadsticks, the salsa and chips that keep coming – these cause many a healthy lifestyle to be finished right from the start! If you are overly tempted with it sitting on the table, send them back.  Instead of ordering dessert, ask for a cup of coffee or tea. Eating is social event and meant to be fun, but it doesn’t have to derail your health goals. Use these tips to make a plan and stick to it!