Organic food can reduce exposure to synthetic pesticides. However, organic does not directly mean safer or more nutritious. Research suggests that overall eating patterns matter more than choosing organic foods alone.
How to Choose Nutritious Food at Any Restaurant? 7 Useful Tips for Beginners
Eating out with friends and family is a joyful and sociable experience. But do you know, according to studies, eating at restaurants is associated with overeating and poor meal choices? Whenever you dine out, you are not aware of the ingredients used and the meal preparation method. Therefore, you end up consuming more sugars, sodium, and saturated fats.
Read this article to learn smart tips for choosing nutritious food at any restaurant. It will also enlighten you about the 5 best restaurants and some healthy swaps for your meals.
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7 Clever Tips for Choosing Healthy Restaurant Meals
If you want to enjoy delicious food while supporting your health, you can follow some tips, like checking the menu before visiting the restaurant and balancing the plate with veggies and protein. You can also avoid consuming sugary drinks and control the portion of the meal. Let’s see the top 7 tips in detail:
Tip 1: Check the Menu Before Your Visit
As we are living in the informational age, everything is available online. Take advantage of that and check the menu of restaurants before your visit. Decide what you are going to order in advance. Choosing your food beforehand prevents snap decisions and promotes healthier choices.
Tip 2: Look Out for the Clue Words
The restaurants and fast food chains especially highlight the healthy options in their menu with symbols or designations. Look out for keywords like fresh, fit, light, vegetarian, and skinny for eating nutritious food. Choose these dishes as they are relatively healthier.
Tip 3: Check the Oil
Simply ask about the oils used in the kitchens. Ask them not to add butter or solid fats to your meal. Instead, request a healthier alternative like nontropical vegetable oils, including sunflower or corn oil. These oils carry fewer saturated fats than many tropical oils like coconut and palm.
Tip 4: Balance Your Plate
Treat your plate as the visual guide; add colour to it to make it balanced. Fill half with vegetables, a quarter with lean protein and a quarter with complex carbohydrates. This will keep the meal nutrient-rich, filling and mindful of the calories.
Tip 5: Adjust Portion Size
If the portion of the meal is large, try to share it with someone and ask the server to set half aside so you can take it home. It’s an easy way to avoid overeating and reduce calorie intake.
Tip 6: Keep Sauces or Dressings on the Side
Request the butter, toppings, cheese, salad dressings, and sauces to be served on the side. They can add a lot of extra fat or calories to your meal. For instance, two tablespoons of ranch salad dressing will add 140 calories and 16 g of fat to the meal. Keeping them on the side allows you to control the amount that you use.
Tip 7: Rethink Your Drinks
Sugary beverages that spike glucose levels without providing any satiety. A study by the National Center for Biotechnology Information highlights that decreasing the consumption of sugar-sweetened beverages (SSBs) is vital to reducing obesity and related diseases. To make it healthier, stick to water or unsweetened tea.
You can explore our wellness platform, Realhealthio, which supports healthier choices. We help people discover the top suitable restaurants, plan balanced diets and achieve long-term wellness goals.
Simple Swaps for Healthier Restaurant Meals
You can try simple menu swaps to create a more balanced meal and increase nutrient intake. For instance, replacing the French fries with a baked potato or a side salad and sugary desserts with fresh fruits.
| Instead of this | Try this |
| French fries | Baked potato or side salad |
| White bread, white pasta and white rice | Whole wheat bread, whole grain pasta and whole grain rice |
| Bacon, sausage and fatty, salty meats | Skinless chicken, fish, lean meat |
| Sugary desserts | Fresh fruit or a smaller dessert option |
| Cream-based or cheese soups | Broth-based soups with a lot of veggies |
5 Best Restaurants for Healthy Eating Out
Many restaurants focus on healthy eating while offering the desired taste and ambience. Realhealthio suggests the top restaurants, including Kitchen Garden, Toss Fit, and Flaxitup, that offer the most nutritious foods to visitors. Let’s see the details of the 5 best restaurants:
1. Kitchen Garden
Kitchen Garden is the best destination for people who are looking for nutritious food options. It offers delicious dietary choices made with organic ingredients. You can visit the place to try healthy breakfast dishes like an omelette, grilled chicken and avocado toast. It also offers tasty organic desserts, teas and smoothies.
| Google Ratings | 4.4/5 ⭐ |
| Location | 4th floor, Phoenix Palladium, West Zone, Mumbai, Maharashtra 400013 |
| Contact | 08655310804 |
| Timings | 10 am to 10:30 pm |
2. Toss Fit
Toss Fit is a health food restaurant that offers a variety of meal choices full of flavours. It uses organic ingredients for the meal preparation. You can try their gluten-free, vegan and protein-rich options that perfectly combine taste with nutrition. Top healthy sections include scrambled eggs, salads, wraps, sandwiches and beverages.
| Google Ratings | 4.5/5 ⭐ |
| Location | Amar Kunj, 3, Old Cadel Rd, Dadar West, Shivaji Park, Mumbai, Maharashtra 400028 |
| Contact | 08850300370 |
| Timings | 7 am to 1 am |
3. Sante Spa Cuisine
Sante Spa Cuisine is a vegetarian cuisine restaurant that provides an eco-friendly atmosphere to the guests. It features a curated menu including vegan, gluten-free, and Jain food options. Visit this place for the best offerings like soups, smoothies, breads, bakes and grills. This is the ideal place to have healthy meals while enjoying the rich ambience.
| Google Ratings | 4.4/5 ⭐ |
| Location | Unit No. 6, Ins Tower, near Trident Road, G Block, Bandra Kurla Complex, Bandra East, Mumbai, Maharashtra 400098 |
| Contact | 08767861111 |
| Timings | 8:30 am to 12 am |
4. Flaxitup
Flaxitup is a health food restaurant that has been offering nutritious meals in Mumbai and Bangalore since 2016. They offer freshly made meals that are cooked every morning, and nothing is reheated or pre-frozen. The suggested options include veg wraps and sandwiches, non-veg warm bowls, and non-veg signature salads.
| Google Ratings | 4.1/5 ⭐ |
| Location | Unit. No13, First Floor, 45, Shankar Rao Naram Path, Lower Parel West, Lower Parel, Mumbai, Maharashtra 400013 |
| Contact | 9807537537, 7700979000 |
| Timings | 9 am to 11:30 pm |
5. Bombay Salad Co.
Bombay Salad Co. is one of the first salad restaurants in Mumbai. It offers nutritious food choices that contain no chemicals or additives. In addition to the healthy food, it also provides a soothing and calm eating experience to the visitors. The best options to try include super bowls, open toasts, salads and smoothies.
| Google Ratings | 4.5/5 ⭐ |
| Location | Shop No, 1, 16th Rd, near Mini Punjab Hotel, Bandra West, Mumbai, Maharashtra 400050 |
| Contact | 07506000273 |
| Timings | 11 am to 11 pm |
Summing Up
Eating out is the fast and convenient solution for many with busy schedules. Exploring different restaurants is a special experience that makes the day memorable.
But it’s important to remember that dining out should not cost you your health. Follow the above-mentioned tips to choose nutritious food at any restaurant. You can also explore the Realheathio health-friendly restaurants to support long-term nutritious eating habits.
If you are already following a healthy meal pattern, it’s fine to treat yourself occasionally with your comfort food.
FAQs
Is organic food safer and more nutritious?
Why is it important to eat nutritious foods?
Eating healthy supports our overall health, providing lasting energy and boosting the immune system. It also contributes to better sleep and healthy weight management.
How can you make healthier choices before visiting a restaurant?
It’s suggested to check the menu and decide on your meal before visiting the restaurant. You can also eat a light snack that will help prevent overeating.
How can you manage portion sizes for healthy eating?
Share the larger meals with someone or ask the waiter to set the half aside so that you can take it home. You can also swap the heavy sides, like French fries, for a baked potato and steamed veggies.
What cooking methods should be avoided at restaurants?
Be cautious of dishes that are labelled fried, crispy, battered, creamed or sautéed. Instead, choose the ones that are steamed, baked, roasted or grilled.