Offering guidance on dining out while following the MIND diet from "summary" of The MIND Diet by Maggie Moon
When you're out in the world, whether it's for a special occasion or just a regular meal, it can be a challenge to stick to the MIND diet. But fear not, because with a little bit of planning and intention, you can still enjoy dining out while staying true to your brain-boosting goals. One key strategy is to do your research ahead of time. Most restaurants these days have their menus available online, so take a peek before you go. Look for dishes that are rich in MIND diet-friendly foods like leafy greens, berries, nuts, whole grains, fish, and poultry. If you're not able to check out the menu beforehand, don't be afraid to ask your server for recommendations. They are there to help and can often point you in the direction of healthier options. When it comes to ordering, keep your portions in check. Restaurant servings are often much larger than what you would eat at home, so consider sharing a dish with a friend or asking for a to-go box right when your meal arrives. This can help prevent overeating and allow you to enjoy your favorite restaurant meals guilt-free. Another tip is to be mindful of how your food is prepared. Opt for dishes that are grilled, baked, or steamed rather than fried or sautéed. You can also ask for dressings and sauces on the side to control how much you consume. And don't forget about beverages – sugary drinks can add unnecessary calories and sugar to your meal. Stick with water, unsweetened tea, or a glass of wine in moderation. By being mindful of what you eat and making conscious choices, you can still savor the dining out experience while supporting your brain health.
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