New Jersey Bariatric Center
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Tips for a Healthy Valentine's Day Dinner Out

By Karen Kelly, R.D. | February 9, 2022

Valentine’s Day is just around the corner and if you’ve been focused on eating healthy especially since the new year started, here are some tips to still stay on track while you’re dining out. 

I always tell patients that if it’s available, check out the menu online ahead of time and decide what they’re going to order. This simple trick can be helpful in preventing any last minute cravings if you sit down hungry. Keep in mind that restaurant portions are usually much larger than what we would normally eat at home. To avoid overindulging, plan to eat enough so you feel comfortable and not stuffed. If you experience FOMO (fear of missing out), you can always take your leftover food home to enjoy the next day. Now let’s look at some healthy menu options.


I always recommend starting with salad, and before you say that sounds easy, let’s discuss the dressing which is where the calories are hidden. If you’re given a choice for dressing, I recommend choosing balsamic/oil based dressings over creamy ones for the lowest calories. Ask the waiter to put the salad dressing on the side, this way you can add it to the salad yourself to keep it lighter. 


When ordering the main entrée, try choosing lean protein dishes like chicken, steak or fish. I always tell my patients to look for three key descriptions - grilled, sautéed or baked. These  options are going to be healthier than fried foods. For side dishes, it may be hard to resist the French fries but take a second to remember your goals and ask the waiter for a healthier swap like fresh veggies.


Sometimes we drink our calories without realizing it. If you’re going to order a drink, try choosing something light like a wine spritzer. These will have less calories than a regular glass of wine. If you prefer hard liquor, it is best to mix it with club soda or sparkling water and a lemon or lime instead of soda and juice. For more information on “healthier” alcoholic drinks, check out this blog


This can be the most tempting part of the meal - especially around Valentine’s Day when dessert menus seem to be filled with every mouth-watering treat available. My best advice is to split dessert with someone else instead of ordering your own. This will help cut the sugar and carbohydrates in half. A bite or two of a lava cake, cookie or brownie is fine. If you’re looking to keep it healthier, most restaurants will have some type of fresh berries that will have less sugar and more fiber than traditional desserts. 

Going into the evening with a plan is a great way to stick to your weight loss goals. For more questions about meal planning, call us at 908-481-1270.

Karen Kelly, RD, is a registered dietitian at New Jersey Bariatric Center, a medical & surgical weight loss center with offices in Springfield, Somerville, Hoboken, East Brunswick, Sparta and Totowa, New Jersey. She provides pre-operative and post-operative nutritional counseling to New Jersey Bariatric Center’s Gastric Bypass, Gastric Sleeve, LAP-BAND (gastric band) and revision patients, in addition to dietary counseling for patients in our Medical Weight Loss program.
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