After the holiday season and the flurry of invitations involving so much eating and drinking, many of us plan to reassess our relationship with food for the New Year. For those with dietary restrictions, this process is more complicated. And while dining out should be fun and relaxing — as it is for most — too often it’s a source of stress for those who need or want to take special care with their food.

Dietary restrictions often involve eliminating certain foods from our diet to meet health, social or spiritual needs. For example, completely eliminating certain foods is crucial to prevent allergic reactions, which can be life-threatening. Common food allergens include milk, eggs, peanuts, wheat, soy, tree nuts, sesame, shellfish and fish. Dietary restrictions may also be made to manage chronic diseases. A person may set sodium or fat restrictions to manage cardiovascular diseases.

Non-health food restrictions, for personal reasons, may lead to choosing to follow a vegan diet, which eliminates all animal-based products for a more environmentally sustainable lifestyle. Religious dietary laws — such as halal and kosher — are followed by some who practice Islam and Judaism.

Six Suggestions

Whether you have an allergy or choose to eliminate certain foods, dining out can still be a source of pleasure. Follow these six tips to ease anxiety around dining out with food restrictions.

1. Take Charge

Take charge of selecting the restaurant. Remember, you know your dietary restrictions best. Have a restaurant you already enjoy? Ask your friends and family to meet you there. By going to a tried-and-true restaurant, you’re more likely have a meal that meets your dietary restrictions and that you enjoy.

2. Look Ahead

Before heading to the restaurant, look over the menu. Fortunately, most restaurants have an online menu available. In addition, larger franchise restaurants often have more thorough nutrition information on their websites, including fact sheets with allergens, vegan/vegetarian guides and nutrition calculators. Many menus have icons marking dishes containing common allergens as well as vegetarian/vegan options.

Review menu options beforehand and consider any modifications you may need. Feel free to call the restaurant with specific questions. Looking ahead will make it easier to plan modifications and ensure you’ll have suitable options to eat once you arrive.

3. Assess the Setting

When planning to dine out, assess the type of restaurant, such as buffet, casual dining or made-to-order dining. Think about how your food is being handled. Consider the probability of cross-contact of food that can happen when your food is being prepared and a food allergen comes in contact with other food.

For example, buffets may be a great option for some, but the risk of cross-contact is too high for others. Similarly, hibachi preparation of a meal often involves cross-contact if your food is cooked with a group on the grill. In this situation, ask your server to have your meal prepared individually, perhaps in the kitchen.

Made-to-order venues are great ways to have a truly customizable experience with more control over ingredients and portion sizes. Use the restaurant setting to your advantage when navigating dietary restrictions.

Expert Tip: Choose baked, broiled or grilled foods to reduce the overall fat content of your meal. This tip can be helpful if you have high cholesterol and need help lowering daily fat intake.

4. Consider a New Cuisine

While it’s easier and simpler to stick with safe foods, trying new foods and cuisines can be exciting and offer new experiences.

Are you vegan or vegetarian? Consider traditional plant-based cuisines like Mediterranean, Thai and Indian. Need dairy-free food? Try vegan cuisine, which eliminates all dairy. Following a gluten-free diet? Mexican food has many suitable options, including tacos on corn tortillas with sides of rice and beans. Trying a new type of cuisine can offer you more and interesting options while still meeting your dietary needs.

Expert Tip: Following a sodium restriction? Ask for sauces, gravies and dressings on the side to better manage added sodium intake.

5. Advocate for Yourself

Dietary restrictions are a normal part of life and are increasingly common. Being forthcoming with wait staff about your restrictions — especially involving allergies — is crucial to ensure a safe meal out. Often, wait staff are trained and knowledgeable about common dietary restrictions. It’s part of their duties. Still, it’s worth making sure restaurant staff are on the same page as you.

Carrying a “chef card” that outlines your restrictions is a great way to communicate your dietary needs to restaurant staff. A chef card is a printed paper or notecard, usually pocket sized, that states your specific food allergies, their severity and the need for kitchen staff to avoid cross contact.

By notifying your server of your restrictions, extra efforts can be made by the restaurant to eliminate cross contact and mistakes. And your server may have suitable meal suggestions for you.

If you receive food that you’re unsure of, ask for clarification about the ingredients and preparation. If your food doesn’t seem safe, send it back. Remember, you’re your best advocate when it comes to your dietary needs.

6. Enjoy the Experience

Despite planning ahead and advocating for your needs, you may still not be able to be accommodated by a restaurant. Sometimes, the safest choice is not eating the food served there. Instead, eat a balanced meal before the outing. Or focus on the company of your friends and family and plan to eat a safe meal afterward.

Although many social gatherings revolve around food, food doesn’t need to be the sole focal point. Enjoy time with your loved ones.

If you have dietary restrictions, you can feel more empowered when dining out by looking ahead, assessing the restaurant setting, and advocating for yourself even as you try a new cuisine. And, if all else fails, enjoy the time with your friends and family, which is more important than any meal!

Taylor Vagnoni, RDN, LDN, is a registered dietitian-nutritionist at Suburban Community Hospital in East Norriton. Her primary role is to provide nutrition education to patients with a range of diagnoses, including diabetes and congestive heart failure. And with both professional and personal experience navigating menus to accommodate dietary restrictions, she aims to optimize overall health and believes everyone can benefit from the transformative power of food and nutrition.