If you're trying to eat healthier, going out to eat can often be a challenge, because so many restaurants load their menus with high-fat, high-sugar, or high salt items. (That can be soooo tempting for your tastebuds.)

The good news is healthier and more plant-based restaurants are on the rise. Until they’re the norm, here five tips to help you eat healthier when dining out. 

1. Check the menu before you go.

Looking at the menu, before you agree to go, is a game-changer. If you’re not in the habit of doing this, I’d highly recommend you start. It’s often the difference between spending money on something you really don’t want to eat, (or will feel guilty about later) eating yet another veggie burger, or enjoying your meal and being happy about your choices the next day.

If you’re worried about “being a hassle” for your friend or the restaurant. Remember, most people are willing to be flexible, and many people are also trying to eat healthier. It’s also a good moment to call to mind your reason for wanting to eat healthier in the first place. You are responsible for taking care of yourself, no one else can do it for you. If your friend isn’t interested in helping you support your food goals, maybe there’s another way you can spend time together. 

2. Pick from the whole menu.

Most menus have health-ish options available. Sometimes you have to dig for them. It can be helpful to scan the entire menu and pull items from appetizers, side dishes, and sometimes even the kids menu, so you can put together a meal option that will be satisfying to eat AND healthy. You might order hummus and veggies from the starter menu, a greek salad, and a side of rice or beans. Toss it all together when it arrives and voilà a healthy meal. 

3. Eat colorfully.

Try to eat the rainbow. Try to get as many different colored veggies on your plate as possible and try to avoid meals that end up being mostly, brown and yellow — think burger and fries vs. a veggie curry. 

4. Eat mindfully.

Think about what you’re eating, when you’re eating it. Ask yourself if you’re hungry, or if you’re just eating to fill the silence, or have a tendency to feel like you have to finish your plate. Research shows that people will eat significantly more when they’re not paying attention, even if they don’t like the food. 

If you notice the portion sizes are large, separate the food on your plate with your fork and just eat the one portion. Split a meal with a friend, or take the rest home for lunch tomorrow.

5. Drink a big glass of water.

When you first arrive at the restaurant, drink a big glass of water.  You might actually be more thirsty than you are hungry. Many of us spend the majority of our days dehydrated. After you drink your full glass of water, order your “fun” beverage and try to stick to a one-to-one ratio of water to wine/beer/soda/lemonade. This will help make sure you stay hydrated and don’t load up on sugary beverages. 

Bonus:

Remember, going out to eat is fun! Food is the basis of culture. It should be a pleasurable experience. So try to stay more focused on enjoying the company of others, and less worried about eating “perfectly.”