General Health

Mindful eating: How to Stay Healthy While Dining Out

August 4, 2025

During hectic weekdays, many of us turn to fast food or convenience snacks, and weekends often mean dining out with family and friends. Over time, we may unknowingly consume excessive amounts of sugar, unhealthy fats and oils.

But does it have to be this way? Can we still dine out without compromising our health? Absolutely. The next time you dine out, try incorporating these 5 simple mindful eating tips. You might find yourself one step closer to a healthier lifestyle and further away from preventable diseases.

Tip 1: Review The Menu

When dining out, take a moment to identify and choose healthier options. One simple yet effective habit is to review the menu ahead of time. Many restaurants now include calorie counts or nutritional information in their menu which can guide you in making more balanced choices.

Of course, it’s perfectly okay to indulge occasionally. If you’re treating yourself to a higher-calorie meal, just remember to find balance. Consider doing light physical activity, like taking a walk after your meal or opting to walk to and from your destination instead of driving. Small actions like these can go a long way in supporting your overall well-being. [1]

Tip 2: Be Aware of Your Portions

Did you know that restaurant portions are often much larger than what we typically need? Many dishes are usually high in carbohydrates and proteins, with minimal fruits or vegetables. This imbalance can easily lead to overeating and poor nutrient intake.

Use the Malaysian Healthy Plate (Suku-suku Separuh) as a guide: fill one-quarter of your plate with carbohydrates, one-quarter with protein, and half with fruits and vegetables. If portions are too big, consider sharing or packing the leftovers to avoid overeating and reduce food waste. [2]

Tip 3: Add Nutritious Food On Your Plate

Dining out often means limited access to well-balanced meals. That’s why it’s important not to hesitate when it comes to boosting the nutritional value of your plate. For example, you can always ask to substitute white rice with brown rice. Brown rice has been proven to contain more fiber and antioxidants, as well as more vitamins and minerals compared to white rice.

Perhaps, you can also ask to add on some leafy greens in your meals too! Remember, an ideal diet should be tailored to your individual needs, including your level of physical activity and any existing health conditions. Making these mindful choices helps ensure you’re nourishing your body, even when eating out. [3,4]

Tip 4: Pay Attention to Cooking Methods

When ordering food, it’s important to consider how it’s cooked. Different preparation methods such as grilling, frying, steaming, boiling, or broiling can significantly affect the nutritional value of your meal. For instance, deep-frying can add unnecessary fats and calories, while steaming is one of the healthiest options, as it retains more nutrients, preserves the natural color and texture and avoids added oils. Whenever possible, choose dishes that are steamed, grilled, or baked instead of fried.

Even when it comes to fast food or salads, small adjustments can make a big difference. Ask for sauces or dressings to be served on the side. This simple step allows you to control the portion and avoid consuming excessive amounts of high-fat or high-sugar condiments. These mindful choices can help reduce calorie intake while still letting you enjoy your favorite meals. [5,6]

Tip 5: Drink Water During Meals and Skip Sugary Drinks

The belief that drinking water during meals harms digestion is a common myth. In fact, scientific studies have not proven any cause of digestive disorders when drinking water during and immediately after meals. On the contrary, drinking water is good for digestion by helping to break down food more efficiently and soften stool which helps prevent constipation.

Besides water, there are several smart, health-conscious and flavorful alternatives to consider. For example, lemon infused water, fresh fruit juice without additional sugar and unsweetened hot or iced tea can add variety while still supporting good health. [7]

Moderation is the Key!

Of course, there are days where we crave for sweetened or less healthy foods and drinks. It is okay to enjoy them occasionally but moderation is the key. Knowing your limits and making conscious choices can go a long way in supporting your health.

Ultimately, it’s your habits that shape your long-term well-being. Small, mindful decisions each day, especially when dining out can add up to a healthier lifestyle. Start incorporating these mindful eating tips today and take that first step towards better health.