5 Easy Strategies to Reduce Sugar Intake When Dining Out

Making healthy choices when dining out at restaurants can seem challenging, especially when it comes to reducing your sugar intake. However, with a few strategic tips, you can significantly cut down on added sugars and stay on track with your health goals. Here are five easy strategies to help you enjoy your meal without compromising your dietary needs.

Avoid Simple Carbs

One of the primary culprits of added sugars in meals is simple carbs, commonly found in white foods. To minimize your sugar consumption, it's crucial to be aware of these carbs and make conscious choices. Honey bread, pasta, rice, and potatoes are particularly high in simple carbs.

Stay Clear of Certain Places

When dining out, it's essential to avoid fast food restaurants if you're trying to reduce your sugar intake. These establishments are notorious for offering food items with a high sugar content. Instead, opt for more health-conscious restaurants that offer a wider range of options that are lower in sugar.

Reject the Bread

Many restaurants serve bread or chips as an appetizer or before you even place your order. It's important to resist these items since they are often high in simple carbs and can significantly increase the sugar content of your meal. It's best to ignore these complimentary items when trying to cut back on sugar.

Choose Smaller Portions of Pasta or Rice

If you do decide to include pasta or rice in your meal, opt for smaller portions. These high-carb foods are often served in large quantities and can quickly add a significant amount of sugar to your meal. By choosing smaller portions, you can control your sugar intake more effectively.

Request Veggies Instead of Starches

Many restaurant dishes come with side orders of potatoes or rice. If you're trying to reduce your sugar intake, request a vegetable side instead. If the restaurant does not offer vegetables as a substitute, ask for the dish without the starchy side. This can help you avoid added sugars and opt for more nutrient-dense options.

Be Mindful of Hidden Sugars

It's not just desserts that contain added sugars. Many condiments and sauces can also be surprisingly high in sugar content. Barbecue sauce, ketchup, and salad dressings, for example, often contain a significant amount of sugar. When possible, request these items in small portions or opt for sugar-free alternatives.

Conclusion

Reducing your sugar intake while dining out doesn't have to be complex. By avoiding simple carbs, rejecting complimentary bread and chips, choosing smaller portions of pasta or rice, requesting vegetable sides instead of starchy options, and being mindful of hidden sugars, you can enjoy a meal that is both delicious and health-conscious. With these strategies in mind, you can make healthier choices without sacrificing flavor or enjoyment.