Dining out while sticking to your health goals can be challenging, especially at popular spots like Zolas Restaurant, Barley Mow Pub, or Phynicia Restaurant in Nepean, Ottawa. Even though most restaurants don’t specialize in healthy food, you can still make nutritious choices that support weight loss and overall well-being. Here’s how you can enjoy a meal out without compromising your health.
1. Plan Ahead: Consult the Menu
One of the simplest ways to stay on track with your health goals is to check the menu before heading to the restaurant. Many places post their menus online, giving you the chance to make an informed decision.
At Zolas Restaurant, for example, you could choose a vegetable-based pizza or a tomato-based pasta to keep things light. Opting for tomato sauces over creamy ones significantly reduces the calorie and fat content without sacrificing flavor. Some restaurants may also offer whole wheat crusts, so don’t hesitate to ask!
2. Manage Portions: Share or Choose Smaller Plates
Restaurant portions are often much larger than necessary. To prevent overeating, consider sharing a dish or ordering an appetizer as your main meal. This helps you tune into your hunger signals and avoid overindulging.
At Phynicia Restaurant, pairing a small tabbouleh salad with grilled chicken or beef brochettes gives you a balanced meal with fresh vegetables and lean protein. Eating slowly and savoring each bite can also help you recognize when you’re full, reducing the temptation to finish everything on your plate.
3. Choose Vegetables As a Side
Swapping starchy sides like fries or rice for extra vegetables is a great way to add fiber and essential nutrients to your meal, which can support both healthy digestion and weight loss if that’s your goal, while also helping you feel fuller for longer.
At Barley Mow Pub, for instance, you can ask to replace fries with roasted or steamed vegetables. This simple switch helps keep your meal lighter and packed with essential nutrients.
4. Don’t Skip Meals: Have a Light Snack Before Dining Out
Arriving at a restaurant overly hungry often leads to overeating. To avoid this, consider eating a light snack, like a handful of almonds or Greek yogurt, before you head out. This strategy helps control your hunger and makes it easier to choose healthier options once you’re at the restaurant.
5. Customize Your Order
Don’t be afraid to customize your order to suit your health goals. Restaurants are often happy to accommodate requests for extra vegetables, sauce on the side, or lighter cooking methods. This approach allows you to enjoy your meal while keeping it aligned with your nutritional needs.
When dining at Zolas, for example, you could ask for a veggie-loaded pizza with minimal cheese or request your salad dressing on the side.
Be Mindful of Sauces and Dressings
Sauces and dressings can quickly add extra calories and sugar to an otherwise healthy meal, so opting for olive oil, lemon juice, or balsamic vinegar instead of creamy dressings keeps things light and nutritious.
6. Opt for Plant-Based Dishes
If you’re looking to eat more nutritious foods, plant-based meals are a great choice. Phynicia Restaurant offers several plant-based options, like chickpea salad, fattoush salads, and vegetarian grape leaves, which are all packed with fiber and healthy fats.
Choosing plant-based dishes can support weight loss and improve heart health, as they’re typically lower in saturated fat and higher in fiber than animal-based meals.
7. Make Smart Beverage Choices
Sugary drinks can add unnecessary calories to your meal, so opt for healthier alternatives like water infused with mint or unsweetened herbal tea. If you’re drinking alcohol, limit yourself to one glass of wine or choose lighter options like vodka with soda. Staying hydrated with water throughout your meal helps you feel full and prevents overeating. Here is a guide for healthier drink options, recommending lighter drinks like gin and tonic with low-sugar mixers.
Enjoying Nepean’s Restaurants While Eating Healthy
Eating out in Nepean doesn’t mean you have to compromise on your health goals. By planning ahead, being mindful of portion sizes, and making simple swaps like choosing extra vegetables or requesting sauces on the side, you can enjoy a delicious meal without sacrificing your well-being.
For personalized advice, book an appointment with a dietitian nutritionist in Nepean, Ottawa. They can provide tailored recommendations to help you navigate dining out while staying on track with your health journey. Schedule a consultation today and let us help you balance eating healthy with enjoying your favourite local restaurants.
