It’s the weekend and that means most of us will eat out at least once. But that doesn’t mean we have to sacrifice our health or bank account. Here are some quick tips to help you stay healthy over the weekend when eating out.

Research the Restaurants
Visit their websites and check out their menu for healthy options.They should have baked, vegetarian, gluten free, vegan options, etc. You can also decide what you’ll have ahead of time, which will prevent impulsive last minute decisions, which is usually an unhealthy choice. You can make restaurant suggestions to your friends and families, so everyone can be accommodated.
Choose Healthy Foods
Choose baked or grilled options, and steamed veggies and salads over potatoes, pastas, and breads, and ask for dressings and sauces on the side, so you can control the quantity. Also opt for fish and seafood, which most people don’t eat enough of.
Eat Something Before You Go Out
Whether it’s a banana, an apple, or a hand full of nuts, don’t go out starving to death. You’ll end up gorging on chips, pretzels, or bread, and select unhealthy options that will leave you with regrets and feeling like a hippo.
Ask Questions
Don’t be afraid to ask the waiter about what’s in the foods; how it’s prepared, if they can grill rather than fry, and make healthier recommendations or substitutions. It’s part of their job and most are happy to accommodate you. You are the customer after all.
Avoid Alcohol
Try to have just one glass of beer, wine, or cocktail. With the prices ranging from $7-15 dollars for a drink these days, it can leave a hole in your wallet. Plus, alcohol is full of calories and sugar. Better to enjoy a glass at home, it’s cheaper and you can select a good quality beverage of your choice.
Drink a Hot Beverage While Waiting for Your Food
This will give you a sense of fullness and prevent you from eating too much, too fast. Try hot tea or ask for hot water with lemon and/or honey.
Eat & Chew Slowly
Eat and Chew slowly and take small bites and enjoy the company of your family and friends. It will also give your stomach enough time to send signals to your brain that you’re full. Also, talking and chewing at the same time usually spells gastro disasters later.
Don’t Forget to Enjoy
Keep these suggestions in mind. Apply one or more, but exercise moderation. Relax and have fun while you’re out. After all, it’s the weekend and you’ve earned it.