It is possible to make healthy and informed choices while eating out! All it takes is some discipline. I know that order of a deluxe burger + fries looks pretty good but those kinds of meals contain as much as half (sometimes more) of your daily calorie intake, as well as an unnecessary amount of sodium, fat, and cholesterol. The other night I went out with some friends to a sports bar. Everyone ordered a huge platter of burger and fries and I ordered a grilled veggie salad. This was super hearty and made me feel pretty full! My dish contained lots of complex carbohydrates and fiber, making my meal more satisfying and slower to digest in comparison to fatty foods that contain simple carbs. Simple carbs are a quick source of energy and are digested very quickly, leaving you hungry again in a shorter span of time.

1. Don't drink your calories (or extra sugar, for that matter)

Only order water (or tea) to drink with your meal. No soda!!! Ordering soda along with your meal adds an unnecessary amount of calories and extra sugar to what you're already consuming. If you want to make healthier choices, start small with this easy step. If you want your drink to have some flavour try ordering your water with a lemon wedge or some cucumber. 

2. Eat your vegetables!
Your mom didn't lie to you with this lifelong tip. Order something that comes with vegetables if you are not already ordering a vegetable-based dish. I find that a lot of restaurant items are mostly simple carbs that are just quick to fill you up. I would lean toward something more raw like a salad just because it usually doesn't contain things like fats and salt possibly added in the cooking process if you were to get something cooked. If you get a burger, sub your fries for some salad for a small step in the right direction.

3. Extra stuff on the side

If you order a salad (or anything that comes with dressing), order the dressing on the side, especially if the dressing is something creamy or fattening. The reason for this is so you can control how much is added, as restaurants usually add a whole bunch to make their food tastier. I usually opt for a lighter vinaigrette if its an option. Another option could be instead of ordering an unhealthy main with a salad or veggies on the side, try ordering a vegetable-based dish as your main and then order a treat like sweet potato fries on the side.

4. Make informed choices

If you feel comfortable, ask the server about the cooking process and ingredients of some of the menu items. Ask if they have any nutrition information to better educate your order choice. Some restaurants, especially bigger chains usually have a binder with all their menu items and their ingredients as well as nutrition facts. Ain't no harm in asking! Don't feel awkward or embarrassed for wanting to make a healthier choice in your life. As you can see from the photos I've included and from the story above, the people I ate with did not necessarily make healthy order choices but it did not stop me from choosing what works best for me.

5. Recognize when you're full
Just because you don't feel full and stuffed to the brim and totally satisfied, it does not mean your stomach is not full. That feeling you get after you eat a carb-heavy meal is usually just bloating, and not fullness. In addition, portion sizes of takeout or restaurant food are quite large so you may even be used to overstuffing yourself. If you are someone who is used to eating fast food and a high-carb diet then the difference in the feeling of full was will be a bit of a change. Recognize when you are satisfied rather than stuffed. If you struggle with this, try having water before, during, and after your meal and it will make you feel more satisfied. 

I hope this post helps you make healthier choices when eating out or ordering takeout! It is definitely possible to find a healthier option at most eateries, even pubs and bars. If you have any tips that you use to make healthier choices, feel free to share them with me & other readers in the comments below.