Going out to eat is one of life’s simple pleasures, especially with all the amazing restaurants in Beaufort and throughout the Lowcountry.
Restaurant meals often come with more calories, fat and sodium than what you’d cook at home, but don’t worry – just because you may want to keep your health goals in mind, it doesn’t mean you have to forego your favorite eateries.
Roxanne Davis, MPH, RD, LD, CNSC, the clinical nutrition manager and a registered Beaufort Memorial dietician, offers some tips and tricks for all the foodies out there – with a little planning and smart decision making, you can enjoy eating out in a way that works for you, no matter what’s on the menu.
Plan Ahead
Choosing the right restaurant sets you up for success before you even sit down to order. Look for locations that offer fresh fruits and vegetables, lean proteins and flexible menu options.
Many local restaurants post their menus online. Reviewing the menu ahead of time can help you make a plan so that you’re not swayed by impulsive choices when you arrive.
Also, avoid going to a restaurant very hungry. When we go out to eat in this state, we often tend to make less healthy options. Try having a protein-rich snack before you walk out the door to keep you on track with your health goals before even sitting down.
Watch for Red-Flag Menu Items
Certain menu items universally signal higher calorie, high-fat dishes. If you’re keeping your health goals in mind, try to avoid foods labeled “breaded,” “fried/crispy,” “battered,” “crusted” or “au gratin.” These dishes are typically higher calorie items, as are dishes covered in cheese, creamy sauces or gravy.
Healthier cooking methods to look for include “steamed,” “broiled,” “baked,” “roasted” or “grilled.” These options can keep calories in check without skimping on flavor.
Don't Be Afraid to Ask
Most restaurants are happy to honor reasonable special requests. Consider asking for:
- A side salad, steamed vegetables or fruit instead of fries or other sides that may be higher in calories
- Sauce, gravy or salad dressing on the side, which allows you to monitor how much is added to your plate
- Substitute brown rice for white rice whenever available
Rethink Your Drink
If you’re watching your calorie intake, look in your glass for what may be the biggest calorie source when eating out – your drink.
Skip or limit sugar-sweetened beverages like sweet tea, soda, sweetened cocktails and specialty coffees. Multiple refills of soda or sweet tea can add hundreds of calories, sometimes more than the actual meal itself.
Instead, you can’t go wrong with a glass of water with lemon or choose unsweetened options like sparkling water or lower-sugar alcoholic drinks (and, of course, in moderation). Mixed drinks can range from 300 to 500 calories each.
Dining out, whether it’s with a significant other, family members or your friends, should be fun, no matter what your health goals are. Explore new foods, enjoy good company and savor the experience, all while still making choices that support your health.
If you need personalized nutrition guidance, a registered dietitian can help you set realistic goals and develop strategies that fit your lifestyle.
Go ahead—eat out, enjoy the company, be adventurous, try new foods and expand your horizons. Using these tips, you can keep sight of your dietary goals at the same time.
Beaufort Memorial has an outpatient nutrition education program that meets the needs of most nutrition-related concerns. Reach out the Roxanne Davis directly at 843-522-5635 to learn more.
Featured Medical Expert
Roxanne Davis, MPH, RD, LD, CNSC
Nutrition Support Clinician
Accepting new patients
Offers virtual visits
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Roxanne Davis, MPH, RD, LD, CNSC
Nutrition Support Clinician
Accepting new patients
Offers virtual visits