I’m here to talk about healthy food, but don’t worry—I’m not going to tell you to restrict calories or to dismiss your hunger cues as “actually thirst.” But because obesity levels and chronic illnesses are often connected to how we eat, it’s only natural that we should give our plates some side-eye. Cooking at home with fresh ingredients is the way to go, but life requires balance. And we don’t want to give up a special occasion dinner or a favorite breakfast spot. So how do we navigate the restaurant menu?

I reached out to Sara Heilman, ACE Certified Personal Trainer and Nutrition Health Coach with Repke Fitness.

“I think one of the biggest mistakes people make is believing they have to choose between enjoying life and reaching their goals. You don’t…one meal won’t make you unhealthy, just like one salad won’t make you healthy. It’s what you consistently do before and after that meal that matters.”

What are some of the things you can do? Heilman offers some suggestions:

Create balance on your plate: “About half vegetables, one-quarter protein, and one-quarter whole grains.”
Don’t show up hungry: “[S]tarving yourself beforehand…usually backfires. Instead, go into the meal satisfied, make choices intentionally, and stop when I’m comfortably full—not when the plate is empty.”
Listen to your body: “We also encourage people to check in with themselves before, during, and after the meal. On a scale of 1 to 10, where is your hunger? One is ravenous, three is hungry and ready to eat, five is neutral, seven is comfortably full, and ten is so full you feel sick. Most of the time, you want to stay between about a three and a seven.”
You don’t have to eat everything: “If something doesn’t taste as good as you expected, you don’t have to finish it. Yes, you paid for it—but that doesn’t mean your body has to pay for it too.”

We know that American portion sizes have gotten bigger over the years. (Just compare your grandparents’ dinner plates to yours.) And sometimes a restaurant meal is filled with sneaky calories. When a menu has that little calorie number next to the item, you might see upwards of 2,000 calories—as much as many people need in an entire day! And, of course, restaurants offering calorie info are few and far between. What ingredients are the worst offenders?

Heilman says, “It’s usually not the chicken breast, lean cut of steak, steamed seafood…It’s all the extras that come with the main item…you add cooking oils, butter, creamy sauces, dressings, cheese, bacon, mayonnaise, appetizers, bread baskets, desserts, and alcohol. Those foods can be very calorically dense, meaning they pack a lot of calories into a relatively small amount of food. Fat contains 9 calories per gram compared to 4 calories per gram for protein and carbohydrates, so those extras can add up quickly.”

She gives some more advice for the table:

Veggies, please: “I often recommend adding an extra side of vegetables. Fiber helps with fullness, so we usually recommend people start with their vegetables and protein first, then move on to the starches and the more indulgent parts of the meal. You’ll often find you’re satisfied with less without feeling like you’re depriving yourself.”
But it’s not just salad: “Some salads end up loaded with cheese, bacon, crispy toppings, candied nuts, creamy dressings, and other high-calorie ingredients that can rival—or even exceed—the calories of an entrée. On the flip side, if a salad doesn’t include a quality protein source or a whole grain, it may not provide the balance needed to keep you satisfied for very long.”
The little things can help: “[D]ressing on the side, choosing grilled instead of fried, or boxing up half the meal before you start eating.”

Restaurants

Now that we are prepared with some mindful tips, let’s look into restaurants and meals that fit the bill.

First Watch has breakfast items loaded with protein and veggies.
Bread and Butter Kitchen in Eastport has fresh, local ingredients and vegan options.

Breakfast

Bread and Butter Kitchen

Address: 303 Second Street, Suite A, Annapolis, MD 21403
Hours: Every day, 7:30 AM to 3 PM
What to Try: Vegan Skillet, Veggie Omelette, or Avocado Toast with Kale Salad

Coach’s Thoughts: “Their menu changes seasonally, but it’s easy to build a nutrient-dense breakfast with something like an egg-white omelet loaded with vegetables alongside whole-grain or sourdough toast.”

First Watch

Address: 2339 Forest Drive, Annapolis, MD 21401
Hours: Every day, 7 AM to 2:30 PM
What to Try: The Healthy Turkey Omelette, the Tri-Athlete Omelette, or the Power Wrap

Tatte Bakery

Address: 305 Sail Place, Annapolis, MD 21401
Hours: Monday to Saturday, 7:30 AM to 7 PM. Sunday, 7:30 AM to 6:30 PM.
What to Try: Halloumi & Sunny-Side Breakfast Sandwich, Muesli, or the Smoked Salmon, Avocado & Egg Sandwich

Lunch

True Food Kitchen

Address: 1906 Towne Centre Boulevard, Suite. 110, Annapolis, MD 21401
Hours: Monday to Thursday, 11 AM to 9 PM. Friday, 11 AM to 9:30 PM. Saturday, 10 AM to 9:30 PM. Sunday, 10 AM to 9 PM.
What to Try: Wild-Caught Tuna Poke Bowl, Grilled Sustainable Salmon, or Chinese Chicken Salad Bowl

Coach’s Thoughts: “Meals like their Grilled Sustainable Salmon with rice and snap peas or the Chinese Chicken Salad Bowl naturally provide a nice balance of protein, vegetables, and whole grains. Their Peri Peri Chicken Skewers are also an excellent high-protein option, although it’s a larger meal, so it’s one we’d often recommend splitting or saving part of for later.”

Boatyard Bar & Grill

Address: 400 Fourth Street, Annapolis, MD 21403
Hours: Monday to Thursday, 11 AM to 11:30 PM. Friday, 11 AM to 11:30 PM. Saturday, 10 AM to 11:30 PM. Sunday, 9 AM to 11:30 PM.
What to Try: Vegan Quinoa Sweet Potato Burger, Atlantic Salmon, or Blackened Tuna Salad

Coach’s Thoughts: “Whether you’re looking for something plant-based like the Vegan Quinoa Sweet Potato Burger or fresh seafood like Steamed Shrimp, Blackened Tuna, Mediterranean Chop Salad, or Maryland Crab Soup, there are plenty of balanced options.”

Dinner

Cooper’s Hawk Winery & Restaurant

Address: 1906 Towne Centre Boulevard, Annapolis, MD 21401
Hours: Monday to Thursday, 11 AM to 9 PM. Friday, 11 AM to 10 PM. Saturday, 10 AM to 10 PM. Sunday, 10 AM to 9 PM.
What to Try: Lemon-Herb Glazed Salmon, Blackened Ahi Tuna, or Grilled Tenderloin Medallions

Coach’s Thoughts: “For people who appreciate nutrition information being readily available, Cooper’s Hawk Winery & Restaurant has a Life Balance section on their menu that lists calories, making it easier to make informed choices. Options like the Parmesan-Crusted Chicken, Blackened Ahi Tuna, or Grilled Tenderloin Medallions can all fit well into a balanced eating pattern.”

Leo Annapolis

Address: 212 West Street, Annapolis, MD 21401
Hours: Monday to Thursday, 5 to 10 PM. Friday, 4 to 10 PM. Saturday, 11 AM to 10 PM. Sunday, 11 AM to 9 PM.
What to Try: Roasted Chicken Breast or Leo Smash Burger, with a side of asparagus or house salad

Coach’s Thoughts: “Leo Annapolis is another favorite because they emphasize seasonal ingredients from local farms and do a great job incorporating vegetables, whole foods, and high-quality proteins into many of their dishes.”

Basmati Indian Cuisine

Address: 2444 Solomons Island Road, Annapolis, MD 21401
Hours: Sunday to Thursday, 4 to 9 PM. Friday and Saturday, 4 to 9:30 PM.
What to Try: Malai Kofta, Chicken Jalfrezi, or Shrimp Saag

Coach’s Thoughts: “Many of their dishes naturally incorporate fiber-rich ingredients like lentils and chickpeas, along with lean proteins and flavorful tomato-, yogurt-, or coconut-based sauces.”

You don’t have to count calories obsessively to treat yourself to a meal out. And, as Heilman says, “[S]uccess doesn’t come from having a list of ‘good’ restaurants. It comes from learning how to navigate any restaurant…enjoy them while still making choices that align with the life you’re trying to build.”

Let this list be a helpful tool for a simple and effective lifestyle change. You can give your body what it needs while not sacrificing your taste buds. So don’t stress, because making a healthy choice is always on the menu!