Eat Local, Eat Well
Find out how to make healthier choices while exploring local restaurants.
By Lauren Bedosky
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Your local food scene may be a source of tasty, nutritious eating options. Make mindful healthy choices when opting for ethnic restaurants, farm-to-table options and your favorite local establishment.
Use these tips to explore your community food scene with confidence and curiosity
1Start with an online search
Use an online search tool to create a list of restaurants in your area. Use words like “local ingredients” and “farm fresh” to help you find spots with locally sourced food. Then check the menu.
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“If the restaurant buys locally sourced ingredients, you’ll see more seasonal produce on the menu,” says Sarah Koszyk, registered dietitian nutritionist. These menus change often and may be based on what the restaurant can get from farms, giving you a reason to come back and try something new.
2Food prep matters
As you explore, keep an eye out for menu items that are grilled, baked, roasted, broiled or steamed. These cooking methods generally use less oil and butter than sauteing or frying. Dishes with broth and vinegar-based sauces also tend to be healthier choices. Cream-based sauces and butter-heavy entrees are higher in saturated fat, which may cause bloating or gas, Koszyk says.
3Engage with diverse cultures in your community
Try family-owned ethnic restaurants that reflect the cultures in your area. This can be a way to sample dishes with lots of vegetables, lean proteins, and flavorful herbs and spices. Unsure what to order? Ask servers about the most popular dishes or to tell you more about menu items you haven’t tried.
4Share a meal
Portion sizes at restaurants tend to be large. If you’re with a group, choose a few entrees to share instead of ordering your own meals. “Everyone can get a taste without feeling the need to eat the whole platter,” Koszyk says. This approach also allows you to try multiple items.
5Plan for leftovers
To continue to enjoy your meal later, pick menu options that work well as leftovers. Many healthier food items taste just as good the next day. Broth and tomato-based soups, stews and curries reheat well.
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“These dishes can be packed with lean protein and lots of vegetables too,” Koszyk says. Other healthy options that hold up well as leftovers include grain bowls and stir-fries. If ordering a salad, ask for dressing on the side to help maintain the freshness of the vegetables for another meal.
6Build your own balanced plate
Dining solo? Build a more manageable meal by ordering an appetizer with protein and a vegetable side. “Appetizers tend to be smaller in portion size,” Koszyk says. “Vegetable sides tend to offer bigger portions, so you have a win-win situation.” You can enjoy an appetizer that’s rich in flavor while filling up on fiber, vitamins and minerals from the vegetables.
7Ask around for tips
Read online restaurant reviews, and ask friends and family for their favorite spots. Once you’ve decided on a place, explore the menu or even ask your server to point you toward some healthy options. This can help you discover dishes you might not have chosen otherwise.