Healthy eating when out-and-about can often feel like a hurdle, but it doesn’t have to be! Whether you’re at a fast-food joint or a fancy restaurant, with a little planning and awareness, you can still make nutritious choices that fit your lifestyle and dietary goals.
In this post, we’ll walk through 12 practical tips to help you navigate menus, portion sizes, and restaurant food so you can enjoy eating out without derailing your healthy habits.
Plan Ahead with Online Restaurant Menus
Most restaurants now post their menus online, which allows you to make a healthy decision before you even set foot in the restaurant. Look for meals that are grilled, baked, or steamed, and avoid those that are fried or smothered in creamy sauces. Planning ahead will help you stick to your nutrition goals and avoid impulsive choices.
Knowing your meal options in advance helps you avoid high-calorie, high-sodium dishes. For example, a study by Cornell University found that diners who were provided with calorie counts on menus ordered 45-150 fewer calories compared to those who didn’t check beforehand. Additionally, pre-planning may help prevent the post-meal “food regret” that many people experience after indulging without knowing the nutritional content.
Build a Balanced Plate for Healthy Eating
Focusing on a plate that is rich in lean protein and vegetables ensures you’re getting the nutrients your body needs without overloading on calories. When scanning the menu, look for grilled chicken, fish, or lean cuts of meat paired with a side of roasted or steamed vegetables. Not only are these dishes typically lower in calories, but they also provide a good balance of vitamins, minerals, and protein.
Protein is essential for muscle repair and growth, while vegetables are packed with fiber, both promote satiety. Studies suggest that high-protein meals increase feelings of fullness, helping you eat fewer calories overall . Meanwhile, vegetables like leafy greens and cruciferous veggies are loaded with antioxidants, which can fight inflammation and oxidative stress in the body.
Control Your Serving Size
One of the main pitfalls of restaurant dining is oversized portions, which can easily lead to overeating. To avoid this, ask for a to-go box when your meal arrives and pack up half before you start eating. This way, you’re less likely to overindulge. Alternatively, consider sharing an entrée with a dining companion or ordering a couple of small plates instead of one large meal.
Research from the American Journal of Clinical Nutrition shows that larger portions directly lead to increased caloric intake, even when people don’t feel hungrier. By controlling your portions, you’re not just saving calories but also preventing the discomfort and lethargy that can follow a heavy meal. Plus, you’ll have leftovers to enjoy the next day, which is both convenient and cost-effective!
Avoid Empty Calories
While it can be tempting to dive into the bread basket or munch on tortilla chips before your meal, these pre-dinner snacks are often loaded with refined carbohydrates and empty calories. Instead, try sipping water or tea while waiting for your meal. You’ll avoid unnecessary calories and maintain your appetite for the nutritious main course.
Refined carbs, like those found in white bread, rapidly convert into sugar in the body, causing insulin spikes and crashes that leave you feeling hungrier later. A typical bread roll can contain anywhere from 80 to 120 calories, and with butter or oil, the calorie count can double. Skipping the bread not only saves you calories but also helps prevent the rapid blood sugar fluctuations that can lead to overeating later.
Not only that, but frequent insulin spikes can lead to insulin resistances which leads to type 2 diabetes. It causes oxidative stress and inflammation, which is the underlining cause of most chronic diseases. Chronic insulin spiking is also linked to cognitive decline with its connection to dementia.
Ask for Dressings and Sauces on the Side
Many restaurant salads and entrées are doused in calorie-heavy dressings and sauces. By requesting them on the side, you can control the amount you consume. Even a seemingly healthy salad can become a calorie bomb when drenched in creamy dressing. A better option is to use a light vinaigrette or olive oil and vinegar, applying only as much as you need.
Most restaurant sauces are laden with sugar, sodium, and unhealthy fats, which can turn an otherwise nutritious dish into a dietary disaster. For instance, one serving of ranch dressing can add up to 200 calories and 20 grams of fat. By putting the dressing or sauce on the side, you can better monitor your intake, reducing the risk of consuming more than necessary.
Opt for Grilled Over Fried
Fried foods might be delicious, but they’re often cooked in oils that are high in trans fats, which can cause oxidative stress and cancer. Opt for grilled or broiled options instead. Not only do these cooking methods reduce the overall fat content of your meal, but they also allow the natural flavors of the food to shine through.
Frying food at high temperatures creates harmful compounds like acrylamide, which may be carcinogenic. On the other hand, grilling or broiling uses dry heat, allowing excess fat to drip away from the food, resulting in a meal that’s lower in calories and fat. Research suggests that regular consumption of fried foods is linked to higher risks of heart disease, type 2 diabetes, and even cancer.
Stick to Water or Unsweetened Beverages
Sugary drinks are a major source of empty calories, contributing little to your overall nutrition but adding significantly to your calorie intake. Instead of soda, juice, or sweetened teas, opt for water, sparkling water, or unsweetened beverages. These choices hydrate you without adding unnecessary sugar to your diet.
A single can of soda contains about 150 calories and 40 grams of sugar, which is more than the recommended daily limit for added sugars. Drinking water instead of soda or sugary beverages can help cut your calorie intake by several hundred calories per meal, significantly improving your overall diet quality.
In addition, drinking a glass of water 30 minutes before a meal can help control appetite, while drinking 30 minutes after a meal aids in digestion. Avoid drinking during the meal as this can dilute stomach acids and reduce digestion efficiency leading to bloating and indigestion.
Customize Your Meal for Better Health
Many restaurants are happy to accommodate special requests, so don’t hesitate to ask for healthier modifications. Whether it’s swapping fries for a side salad, asking for steamed veggies instead of buttered ones, or requesting a lighter cooking method, these small changes can significantly reduce the calorie and fat content of your meal without sacrificing flavor.
Customizing your meal helps you maintain control over what you’re eating, ensuring that it aligns with your dietary goals. Studies have shown that people who actively make these kinds of requests are more likely to stick to their nutrition plans and meet their long-term health goals . Restaurants are generally accommodating, so don’t be shy about asking for what you need to stay on track.
Focus on Minimally Processed Options
The more processed a food is, the more likely it contains added sugars, unhealthy fats, and preservatives. When dining out, try to choose dishes made from whole, minimally processed ingredients. Look for items like grilled meats, fresh vegetables, and whole grains instead of heavily processed foods like breaded and fried items or pre-packaged sauces.
Whole foods retain more nutrients than their processed counterparts. A study published in the Journal of Nutrition found that people who eat a diet rich in whole foods have lower risks of obesity, heart disease, and certain cancers. Additionally, processed foods often contain artificial additives and preservatives, which can have negative health effects over time.
Watch Out for Harmful Seed Oils
Seed oils such as soybean, canola, corn, and sunflower oil are commonly used in restaurant kitchens because they’re inexpensive. However, these oils are high in omega-6 fatty acids, which can contribute to inflammation and other health issues when consumed in excess. Instead, ask if your meal can be cooked in olive oil, butter, or avocado oil. These healthier fats provide a better balance of omega-3 to omega-6 fatty acids, which are essential for heart health and reducing inflammation.
Seed oils are highly processed and often oxidized, creating harmful free radicals that may lead to increased risk of chronic diseases, such as heart disease and certain cancers. They can also promote insulin resistance and weight gain over time, so it’s best to minimize them where possible.
Choose A2 Dairy Over Regular Dairy
If you’re like me and sensitive to dairy or experience discomfort when consuming it, you might benefit from switching to A2 dairy products. A2 milk comes from cows that only produce the A2 protein, which is easier to digest for many people compared to regular A1 protein found in most commercial milk. When dining out, ask if the restaurant offers A2 milk, cheese, or yogurt alternatives. If you’re sensitive to regular dairy, this switch can help you avoid digestive issues like bloating and gas.
The A1 protein in standard milk can cause inflammation in the digestive tract and discomfort in individuals with lactose intolerance or sensitivity to dairy. A2 milk has been shown to be easier on the stomach, helping to reduce these symptoms.
Avoid Foods Containing Potassium Bromate
Potassium bromate is a chemical additive often used in the U.S. to strengthen dough and improve bread texture. Unfortunately, this substance has been linked to cancer and is banned in over 100 countries. To avoid it, look for bread or baked goods that don’t use this additive, and opt for more natural or artisanal options when eating out.
This ingredient has been classified as a possible human carcinogen, and while it’s still allowed in the U.S., long-term exposure can increase your risk of health complications. It’s especially common in commercially produced bread and baked goods, so always check the ingredients list or ask your server for more information. But likely they will not know, and nor will the kitchen. Unless it is specified that they use flower sourced from out of the US or possibly it is organic flower, then it has potassium bromate in it. When in doubt, it’s best to just skip the bread.
Conclusion
Eating out doesn’t have to derail your healthy eating habits—it’s all about making informed, thoughtful choices. With these practical tips, you can navigate restaurant menus with ease and confidence, balancing enjoyment with nutrition. From planning ahead and customizing your meals to choosing whole, minimally processed foods and avoiding harmful ingredients like seed oils and potassium bromate, each small step adds up to a more wholesome dining experience.
Remember, the goal isn’t perfection but progress, and every healthier choice you make reinforces your long-term wellness journey.
By approaching restaurant dining with mindfulness, you can savor the flavors of eating out without compromising your health. Stay committed to your goals, be proactive in asking for modifications, and enjoy the flexibility that comes with a well-rounded approach to nutrition. After all, healthy eating is not about restriction—it’s about making choices that nourish both your body and your lifestyle.
Disclaimer: For Your Health and Safety
Remember, the information provided in this blog post is for educational purposes only and should not be considered medical advice. Always consult with a healthcare provider or registered dietitian before making any significant changes to your diet, especially if you have underlying health conditions.
