Tips to promote healthy choices when dining out

Julieta Rodrigo// Staff Writer

Around this time of the new year, most people have already given up on the goals they’ve set for themselves. Whether the plan was to either exercise more or go on a diet, temptations, lack of motivation and time can cause one to never follow through.

In 2015, the U.S. Department of Commerce reported that for the first time, Americans are spending more money on dining out than groceries, leading to countless opportunities to make health-conscious choices in our meals.

As students, most of us have heard the typical tips meant to help us make healthier choices when dining out, such as ordering smaller dishes or opting for water instead of sugary drinks.

Here, PantherNOW has compiled a list of more accessible, practical and applicable tips catered specifically for University students.

Before Going Out:

-Plan ahead: The American Heart Association recommends finding the menu on the restaurant’s website or app before arriving. For example, Moe’s mobile app has a useful calorie counter that allows users to see exactly how much fat, sugar, sodium, and protein are in their burritos, tacos and bowls before they arrive to the location.

-Eat a snack: Pre-gaming applies to more than just alcohol. Try to eat a small fiber-rich snack, like a red apple before heading out to a restaurant. It’ll keep your hunger at bay just enough to avoid ravenously eating all of the breadsticks.

-Include physical activity in your dining out plans: For instance, walk from your home or dorm room to the restaurant instead of ordering delivery or going to the drive-thru.

Upon Arrival:

-Ask questions: Your server can tell you whether the dish is prepared fried, baked, grilled or pan-seared. This information can help you avoid oil-based food preparation, and significantly reduce your consumption of dangerous fats.

-Tread carefully with salads: Unhealthy calories and fat often hide in creamy salad dressings. The chicken caesar salad at The Cheesecake Factory contains a whopping 1,500 calories. To avoid pitfalls, order dressings on the side, ask for less cheese and croutons, or even request the salad be tossed to your liking.

-Taste the rainbow: If the predominant colors in your plate are whites, yellow and browns, there is a chance it’s not providing many nutrients. If possible, add colors like green, red and orange to your meal. For instance, ask for arugula on your pizza or red onions on your sandwich. (Bonus: Bright colorful meals look better on Instagram).

-Be smart with alcohol: Avoid sugar-based drinks, like mojitos and daiquiris, and opt instead for a lower-carb beer, such as Guiness, or a glass of white wine, which has less calories but equal antioxidants as red wine, according to a study by the University of Barcelona. Consume alcoholic drinks with a full glass of water to feel fuller with less. Adding lime to drinks also adds a healthy dose of vitamin C.

-Use calorie counter aids: If the restaurant posts calorie counts for its dishes, use them. With careful planning, a 700-calorie meal can turn into three-courses. Taurean Devoe, a barista at the Starbucks at FIU’s Biscayne Bay Campus, told PantherNOW that calorie counts are posted in the cafe for everything they sell.

“Baristas can help guide students to skinny versions of drinks and snacks,” he said. “We even offer reduced-fat sandwiches and vegetarian options to reduce calories but still keep you satisfied.”

During Meal:

-Tone down the distractions: Sitting near a television at a bar or watching Netflix on your phone while you dine solo has been linked to higher caloric consumption. Instead of focusing on a screen, turn up jazz music in your headphones or glance outside the window while you eat to avoid mindless eating.

-Expand your options for dessert: If you crave ending a meal with something sweet, say no to the pies and ice cream, and try instead an herbal tea or coffee. Sweet-tasting hot teas, like peach or hibiscus, or an espresso, can satisfy your sweet tooth while adding health benefits to your meal.

Post-Meal:

-Dine earlier: A recent study by GrubHub found that college students are 87 percent more likely than regular customers to order late night meals, typically between the hours of 10 p.m. and 2 a.m. Plan to dine earlier to allow more time for your body to digest the meal before going to sleep.

Implementing at least one of these tips the next time you dine out will help reduce calorie consumption and add healthy benefits to your meal. It is totally possible to make healthier options without feeling like you’re missing out on tasty food. You simply have to get creative.