I love food, and I love eating out. Prior to Covid-19 and the quarantine lifestyle, enjoying a meal out at a restaurant was something my family did at least once a week. Luckily, carryout is still an option for many of us. So, I’m going to share my top tips for how to eat healthy when you’re eating out — while still feeling satisfied. 

1. Plan Ahead 

It’s nearly impossible to make a healthy eating decision when you are tired, stressed or hungry. Nevertheless, this is the state most people are in when they order takeout. The solution? Plan ahead! Figure out what you are going to order when you’re in a well-fed, rested state. If you know you are getting takeout that night, try to figure out your order earlier in the day. If you tend to order takeout on a whim, have a list of healthy go-to options already determined. The less decisions you have to make on the fly when you’re exhausted, stressed out or super hungry — the better. 

2. Focus on Protein and Veggies

Protein (like meat, poultry, seafood, beans and tofu) helps fill you up and keep you full. You are much less likely to overeat if you have protein at a meal because you’ll feel more satisfied from what you’re eating. Veggies are loaded with fiber, which is another key component to feeling full and satisfied. Vegetables are also packed with vitamins, minerals and antioxidants — which are all positives. Eating both protein and veggies at every meal is key to eating healthier. 

3. Don’t Double Up on Carbs

I love carbs. All of them. And I eat them regularly. But, enjoying carbs at every meal and only eating carbs for a meal are two different things. For optimal health, you want to avoid the latter. Carbs are great, but they don’t necessarily fill you up or provide you with much nutrition. They are also very convenient to overeat. So, it’s best to always eat carbs with a generous portion of vegetables and some protein (see tip #2). 

For example, instead of pizza and breadsticks, get pizza and a salad with chicken. Instead of pasta and garlic bread, get shrimp pasta with a side of steamed broccoli and skip the garlic bread. Instead of a hamburger and fries, get a hamburger with a side of seasonal veggies — nix the fries. Carbs are not bad. It’s how we eat them that you need to pay attention to. You can eat carbs at every meal, you just don’t want carbs to be your meal. 

4. Pay Attention to Preparation 

Pay attention to the adjectives used to describe your dish. These words give you insight into how your food was prepared, so you can choose healthier options. 

Things to look for: baked, broiled, grilled, steamed, stir-fried, roasted 

Things to avoid: battered, breaded, buttered, cheesy, creamed/creamy, crispy, crunchy, fried, tempura, smothered 

Take these four tips into consideration with your next carryout order and you will be good to go!