Top Tips for Ordering Healthy at Restaurants

Julio Neves
October 13, 2024

Eating out at restaurants is often associated with indulgence, and while it can be a time to treat yourself, there’s no reason why it can’t also be an opportunity to eat healthily. Whether you’re dining at a fancy establishment, grabbing lunch at a local café, or even hitting up a fast-food joint, making healthier choices is possible without sacrificing taste or the pleasure of the dining experience. This guide is all about helping you navigate restaurant menus, make smart choices, and keep your health goals on track.

Let’s dive into the top tips for ordering healthy at restaurants, ensuring you enjoy your meals without any regret.

1. Read the Menu Ahead of Time

Before you even step into the restaurant, a great way to prepare for making healthier choices is by checking the menu online. Most restaurants post their menus on their websites or social media, and many also provide nutritional information. Doing a little pre-planning allows you to choose the healthiest options without feeling rushed or tempted by other indulgent items once you’re there.

By reading the menu in advance, you can pick out dishes that align with your dietary goals. Look for keywords like “grilled,” “baked,” “steamed,” or “roasted,” which generally indicate healthier cooking methods. Avoid terms like “fried,” “crispy,” “creamy,” or “smothered,” which often signal high-fat, high-calorie dishes.

2. Watch Out for Portion Sizes

Restaurants are notorious for serving oversized portions, and what might look like a single serving could be double or even triple the amount you should eat in one sitting. To avoid overeating, consider splitting an entrée with a friend, ordering a half-portion if it’s available, or immediately boxing up half of your meal to take home. Many restaurants are happy to accommodate requests for smaller portions, so don’t be afraid to ask.

Another tactic is to start with a soup or salad to take the edge off your hunger, which can help you resist the temptation to eat the entire entrée when it arrives.

3. Start with a Healthy Appetizer

Appetizers set the tone for your meal, so starting with something healthy can help keep you on track. Opt for light, vegetable-based appetizers like a fresh salad, grilled vegetables, or a broth-based soup. Avoid fried starters like mozzarella sticks, onion rings, or anything slathered in cheese or creamy sauces.

A side of vegetables or a green salad with a simple vinaigrette dressing can also be a great way to add nutrients to your meal and ensure you’re not relying solely on the main dish for your vegetables.

4. Choose Lean Proteins

When it comes to the main course, focus on lean protein sources like chicken, turkey, fish, or plant-based options like tofu or legumes. These proteins are lower in fat and calories but still provide the nutrients your body needs. Grilled, baked, or roasted options are your best bet, as these methods don’t involve extra fats from frying or sautéing in butter.

If you’re a fan of seafood, fish like salmon, mackerel, or trout are not only lean but also packed with heart-healthy omega-3 fatty acids. Avoid proteins that come breaded, battered, or fried, as these tend to be higher in unhealthy fats and empty calories.

5. Load Up on Veggies

Vegetables should take up a significant portion of your plate. They’re nutrient-dense, low in calories, and high in fiber, which will help you feel full and satisfied. Many restaurants offer vegetable sides or have vegetable-based entrées that are just as satisfying as their meat counterparts.

Ask for extra vegetables on the side, or swap out calorie-dense sides like fries or mashed potatoes for steamed veggies, a side salad, or roasted vegetables. If the dish you’re eyeing doesn’t come with veggies, don’t hesitate to request a substitution.

6. Ask for Dressings and Sauces on the Side

Dressings and sauces can quickly turn a healthy dish into a calorie bomb. Many dressings, especially creamy ones like ranch, Caesar, or blue cheese, are loaded with fat and sugar. Similarly, rich sauces like Alfredo or cheese sauce can add hundreds of calories to your meal.

The key is to ask for any dressings, sauces, or gravies to be served on the side. This way, you control how much you use. Instead of dousing your salad in dressing, lightly dip your fork into the dressing before each bite. This can significantly reduce the number of calories you consume.

For salads, opt for oil-based dressings like vinaigrettes or simply use olive oil and vinegar. These contain healthier fats and less sugar than most creamy alternatives.

7. Mind Your Beverages

One of the sneakiest ways calories creep into your meal is through beverages. Sodas, sweetened iced teas, lemonades, and alcoholic drinks can pack in a lot of extra sugar and empty calories. A regular soda, for example, contains around 150 calories per can, and cocktails can range from 200 to 500 calories depending on the ingredients.

Opt for water, sparkling water, or unsweetened iced tea as your main drink. You can also add a slice of lemon or lime for flavor. If you’re in the mood for something special, a glass of wine or a light beer is a better option than sugary mixed drinks.

8. Be Mindful of Cooking Methods

As mentioned earlier, the way a dish is cooked can make a huge difference in its healthiness. Grilled, roasted, baked, or steamed dishes are your best options. These methods require little to no added fats, keeping the calorie count lower and the dish healthier.

On the other hand, dishes that are fried, deep-fried, or sautéed in butter or cream sauces are often loaded with unnecessary calories and unhealthy fats. When in doubt, ask your server how a dish is prepared and request modifications if necessary. Most restaurants are happy to accommodate requests like grilling instead of frying or using olive oil instead of butter.

9. Customize Your Order

Don’t be afraid to ask for modifications to make a dish healthier. Most restaurants are used to accommodating dietary preferences, whether it’s gluten-free, vegetarian, or low-carb, so don’t hesitate to ask for what you need.

You could ask to:

• Replace French fries with a side salad or steamed vegetables.
• Use lettuce wraps instead of buns for burgers or sandwiches.
• Hold the cheese, or request half the usual amount.
• Have dishes cooked with olive oil instead of butter.
• Get whole grain options, like brown rice or whole wheat pasta, when available.

Being specific about what you want helps ensure that your meal aligns with your health goals.

10. Beware of “Healthy” Traps

Many restaurant menus will highlight items as “healthy,” “light,” or “low-fat,” but that doesn’t always mean they’re the best choice. Sometimes, these dishes are still loaded with sugar, sodium, or unhealthy fats. For instance, a salad might seem like a healthy choice, but if it’s topped with fried chicken, croutons, cheese, and a heavy dressing, it can have as many calories as a burger and fries.

To avoid these traps, focus on whole, unprocessed foods, and be cautious of dishes that seem too good to be true. Always ask about the ingredients and preparation methods if you’re unsure.

11. Slow Down and Savor Your Meal

When eating out, it’s easy to get caught up in the social aspect of the experience and forget to pay attention to your body’s hunger cues. One effective strategy for eating healthily at restaurants is simply to slow down and savor each bite.

Take your time to chew your food thoroughly, put down your fork between bites, and engage in conversation. This not only allows you to enjoy the flavors and textures of your meal but also gives your body time to signal when it’s full. Eating too quickly can lead to overeating because it takes about 20 minutes for your brain to register that you’re full.

By slowing down, you’re more likely to feel satisfied with a smaller portion, which can help prevent overindulgence.

12. Skip or Share Dessert

Desserts at restaurants can be tempting, but they’re often packed with sugar, fat, and calories. If you’re trying to stick to your health goals, it’s a good idea to skip dessert or share it with someone else.

If you’re really craving something sweet, consider healthier options like fresh fruit, a fruit sorbet, or a smaller portion of a dessert. Some restaurants offer lighter dessert options, so don’t hesitate to ask.

Another strategy is to eat a piece of dark chocolate or fruit when you get home to satisfy your sweet tooth without the added calories and sugar of a restaurant dessert.

13. Focus on Balance, Not Perfection

Eating healthily at restaurants doesn’t mean you have to be perfect every time. It’s okay to indulge occasionally, and balance is the key. If you want to enjoy a rich dish or treat yourself to dessert, try to balance it out by making healthier choices throughout the rest of the meal.

For example, if you’re craving a burger, pair it with a side salad or steamed veggies instead of fries. Or, if you plan on having a decadent dessert, opt for a lighter entrée like grilled fish or a vegetable dish.

Remember, one meal doesn’t define your overall diet. Focus on making healthier choices most of the time, and don’t stress too much about occasional indulgences.

14. Be Mindful of Sodium

Restaurant food, especially in fast-food chains and some sit-down establishments, can be high in sodium. Excess sodium can lead to water retention, high blood pressure, and other health issues. When choosing dishes, be mindful of items that are likely to be loaded with salt, such as cured meats, sauces, and soups.

Ask your server if they can prepare your meal with less salt or serve sauces on the side so you can control how much you use. Drinking plenty of water during your meal can also help counteract the effects of sodium and keep you hydrated.

15. Make Special Requests for Sides

Many restaurants offer unhealthy sides like French fries, onion rings, or mashed potatoes loaded with butter and cream. However, most establishments also have healthier options available, even if they’re not listed on the menu.

Don’t hesitate to ask for substitutions. Request steamed vegetables, a side salad, or a baked potato instead of fries. If you’re having a sandwich, you can often ask for a side of fruit or a small salad instead of chips.

16. Choose Whole Grains

Whenever possible, opt for whole grains over refined grains. Whole grains like brown rice, quinoa, or whole wheat pasta are higher in fiber, which helps with digestion and keeps you feeling full longer. Refined grains, on the other hand, are stripped of many nutrients and can lead to quick spikes in blood sugar.

If whole grain options aren’t listed on the menu, ask your server if they’re available. Many restaurants now offer healthier grain alternatives due to growing demand from health-conscious customers.

17. Stay Hydrated

Drinking water is one of the easiest and healthiest ways to enhance your dining experience. Staying hydrated helps regulate digestion, prevents overeating, and keeps your energy levels up. Many times, what we interpret as hunger is actually thirst, so sipping water before and during your meal can help you avoid overeating.

If plain water feels too boring, ask for a slice of lemon or lime to add a bit of flavor. If you want something bubbly, opt for sparkling water instead of sugary sodas or juices.

Dining out doesn’t have to derail your healthy eating habits. With a bit of planning, smart choices, and mindfulness, you can enjoy delicious meals at restaurants while staying on track with your health goals. Remember that balance and moderation are key—it’s okay to indulge occasionally, as long as the majority of your choices support your overall well-being. Next time you dine out, keep these tips in mind, and you’ll leave the table feeling satisfied and healthy.