What to Order When You’re in the Mood for Something Healthy

Julio Neves
November 25, 2024

Navigating restaurant menus in search of healthy options can be daunting. Between tempting comfort foods and the allure of indulgence, making a choice that aligns with your health goals requires some strategy and knowledge. Whether you’re dining at a fancy restaurant, grabbing a quick meal on the go, or ordering delivery from your favorite local spot, there are plenty of options to satisfy your craving for something wholesome without compromising on flavor or nutrition. This guide will help you explore what to order across various cuisines and dining scenarios when you’re in the mood for something healthy.

When considering healthy eating, it’s essential to focus on balance. Look for meals that incorporate lean proteins, whole grains, and plenty of vegetables. Avoid items loaded with hidden fats, sugars, and excessive sodium, and opt for dishes that emphasize fresh, minimally processed ingredients. Remember, healthy doesn’t mean bland—it means nourishing your body with vibrant, flavorful foods that make you feel good.

Breakfast Choices

Starting your day with a healthy meal sets the tone for balanced eating throughout the day. Many breakfast menus offer options that can be tailored to fit your health goals. At a diner or café, consider ordering an omelet filled with vegetables like spinach, tomatoes, and bell peppers. Skip the cheese or ask for just a sprinkle to reduce fat and calories. Pair it with a side of whole-grain toast or fresh fruit instead of hash browns.

If you’re at a bakery or coffee shop, look for oatmeal made with water or almond milk. Top it with fresh berries, nuts, and a drizzle of honey for natural sweetness. Smoothies can also be a healthy choice, but be mindful of added sugars. Opt for smoothies made with real fruits, leafy greens, and a protein source like Greek yogurt or plant-based protein powder.

Lunch Picks

Lunch is an opportunity to load up on nutrient-dense foods that keep you energized throughout the day. Salads are a classic go-to, but not all salads are created equal. Avoid those drenched in creamy dressings or topped with fried proteins. Instead, choose salads with grilled chicken, salmon, or tofu. Include a variety of vegetables, and opt for dressings like balsamic vinaigrette or olive oil and lemon on the side.

If sandwiches are your thing, pick whole-grain bread or wraps. Fill them with lean proteins like turkey or grilled chicken and pile on the veggies. Skip mayonnaise and opt for mustard, hummus, or avocado for a healthier spread. Soups are another excellent choice—go for broth-based options like minestrone, vegetable, or chicken noodle, and steer clear of cream-based varieties like clam chowder or bisques.

For grain bowls or burrito bowls, select a base of quinoa, brown rice, or greens. Top it with lean proteins, beans, and plenty of colorful vegetables. Salsa, guacamole, or a light drizzle of vinaigrette can add flavor without unnecessary calories.

Dinner Delights

Dinner is often the meal where indulgence sneaks in, but it doesn’t have to derail your health goals. At Italian restaurants, look for dishes like grilled fish, chicken piccata, or pasta primavera. Ask for whole-grain pasta if available, or request zucchini noodles. Avoid heavy cream-based sauces and choose marinara, olive oil, or pesto instead.

Asian cuisines can also offer healthy options. Sushi is a great choice, especially rolls filled with fresh fish and vegetables. Skip fried tempura rolls and opt for sashimi, nigiri, or seaweed salads. If you’re ordering Chinese, go for steamed dishes with plenty of vegetables and lean proteins. Request sauces on the side to control sodium and sugar intake.

Mediterranean food is known for its healthy ingredients. Look for grilled fish, chicken souvlaki, or vegetarian options like falafel. Pair these with tabbouleh, hummus, and a side of roasted vegetables. The emphasis on olive oil, fresh herbs, and whole foods makes Mediterranean cuisine an excellent choice for health-conscious diners.

Snack Smarts

Healthy snacking can be challenging when you’re on the go, but many establishments now cater to those seeking nutritious options. Smoothie bars often offer acai bowls, which can be a satisfying snack or light meal. Choose bowls with minimal added sugar and top them with fresh fruit, nuts, and seeds.

If you’re at a café, opt for snacks like yogurt parfaits, mixed nuts, or fresh fruit cups. When you’re craving something crunchy, look for baked chips or veggie sticks with hummus instead of traditional chips and dip.

Navigating Fast Food

Fast food isn’t synonymous with unhealthy. Many chains now provide healthier menu items to meet growing demand. At burger joints, skip the fries and opt for a side salad or apple slices. Many places offer grilled chicken sandwiches, which are a better choice than their fried counterparts.

Taco spots often let you customize your order. Choose corn tortillas over flour, load up on beans and vegetables, and skip the cheese and sour cream. Guacamole or pico de gallo adds flavor without unnecessary calories.

Pizza places now offer thin-crust options and vegetable toppings galore. Ask for light cheese or go cheeseless and pile on your favorite veggies. Salad bars at grocery stores or fast-casual restaurants are another convenient option. Just be cautious with high-calorie toppings like croutons, bacon bits, and heavy dressings.

Dining Out by Cuisine

Each cuisine has its own healthy staples. Understanding what to look for can make all the difference.

Mexican: Fajitas with grilled vegetables and lean proteins are an excellent choice. Skip the tortillas or request whole-grain versions. Ask for beans instead of rice to boost fiber.

Indian: Tandoori dishes are grilled and full of flavor. Pair them with brown rice or skip the rice altogether for a side of steamed vegetables. Avoid creamy curries like tikka masala or butter chicken.

Japanese: Beyond sushi, consider ordering miso soup, edamame, or grilled teriyaki dishes. Choose steamed rice over fried options.

American: Look for grilled, broiled, or roasted proteins. Opt for sweet potato fries or a side of vegetables instead of regular fries.

Middle Eastern: Shish kebabs, hummus platters, and tabbouleh are nutrient-dense and flavorful. Pair them with whole-grain pita or a green salad.

Special Considerations

When eating healthy, dietary restrictions or preferences often come into play. For example, if you’re following a low-carb diet, focus on protein-heavy dishes with non-starchy vegetables. For those on plant-based diets, look for meals with legumes, tofu, or tempeh for protein.

Gluten-free diners should choose naturally gluten-free grains like quinoa or request gluten-free options available at many establishments. Allergies or sensitivities can be accommodated by notifying the restaurant staff and requesting simple, fresh preparations.

The Role of Portion Control

Even the healthiest meals can derail your goals if portion sizes are too large. Many restaurants serve oversized portions, so consider splitting your meal or taking half home. Eating slowly and mindfully can also help you feel satisfied without overeating.

Hydration and Beverages

Healthy dining isn’t just about food—what you drink matters too. Water is always the best choice, and adding a slice of lemon or cucumber can make it more refreshing. Unsweetened teas, sparkling water, or black coffee are good alternatives.

Avoid sugary drinks like sodas and sweetened iced teas. Alcoholic beverages can add empty calories, so stick to lighter options like wine or spirits mixed with soda water if you’re indulging.

Tips for Success

• Ask Questions: Don’t hesitate to ask how a dish is prepared. Restaurants are often happy to accommodate requests for grilling instead of frying or lightening up a sauce.
• Customize Your Order: Small changes like asking for dressings on the side, swapping sides for vegetables, or choosing whole grains can make a big difference.
• Plan Ahead: Many restaurants have online menus with nutritional information. Take a few minutes to research options before you arrive.

Conclusion

Eating healthy when dining out doesn’t mean sacrificing flavor or satisfaction. With a little preparation and mindful ordering, you can enjoy delicious meals that nourish your body and align with your health goals. By focusing on fresh ingredients, balanced dishes, and portion control, you’ll discover that healthy eating can be a delightful and fulfilling experience, no matter where you choose to dine.