Dining out doesn’t have to derail your healthy eating goals! With a little planning and a few smart strategies, you can enjoy restaurant meals while staying on track. Whether you’re managing your weight, following a specific eating plan, or simply trying to make healthier choices, these tips will help you navigate menus with confidence.
1. Review the Menu Online Beforehand
One of the best strategies happens before you even arrive at the restaurant. Most establishments now post their menus online, giving you a perfect opportunity to scout your options without pressure or distractions.
When you browse the menu ahead of time, you can thoughtfully consider the healthiest options rather than making impulsive decisions when hungry. Many restaurants also post nutritional information online, allowing you to compare calories, fat, and other nutrients. Having a game plan eliminates the stress of decision-making and makes you less susceptible to being swayed by tempting menu descriptions or what others at your table order.
2. Eat a Small Protein-Rich Snack Before Arriving
This might sound counterintuitive—eat before going out to eat?—but arriving ravenous is a recipe for overeating. About 30 minutes before your reservation, have a small protein-rich snack with a bit of healthy fat to take the edge off your hunger.
Good pre-restaurant snack options include a small handful of nuts, a hard-boiled egg, or a Greek yogurt. This approach keeps your blood sugar stable and helps you make more mindful choices. You’ll be satisfied with appropriate portions rather than wanting to devour everything in sight. This small habit can make a huge difference in your overall calorie intake during the meal.
3. Ask for Sauces and Dressings on the Side
Those innocent-looking sauces, dressings, and condiments can add hundreds of hidden calories to otherwise healthy dishes. A typical restaurant salad dressing serving can contain 200-300 calories alone!
Requesting these items on the side gives you control over how much you consume. Try the “fork dip” method for salad dressings—dip your fork tines lightly in the dressing before spearing your salad greens. You’ll get the flavor in each bite while using just a fraction of the dressing. For main courses, use sauces as a flavor accent rather than allowing them to smother your food. This simple request is one that servers hear all the time, so don’t feel self-conscious about asking.
4. Choose Grilled, Steamed, or Baked Preparation Methods
The cooking method can dramatically impact the calorie and fat content of your meal. Look for keywords like “grilled,” “steamed,” “baked,” “roasted,” or “broiled” on the menu.
Avoid dishes described as “crispy,” “breaded,” “battered,” “fried,” or “crusted,” which typically indicate higher fat content. For example, grilled chicken might have 120-150 calories per serving, while the same portion fried could contain 250-300 calories. If you’re unsure how something is prepared, don’t hesitate to ask your server. Many restaurants are happy to accommodate special cooking requests, like preparing a dish without butter or oil, even if it’s not explicitly offered on the menu.
5. Start with a Broth-Based Soup or Salad
Beginning your meal with a broth-based soup or vegetable-rich salad is a science-backed strategy for consuming fewer calories overall. Research from Penn State University found that people who started their meal with a low-calorie soup or salad ate 20% fewer calories during the entire meal.
The volume of these starters helps trigger fullness signals before you get to higher-calorie main courses. Just be selective about your choices—cream-based soups and cheese-laden salads can be calorie bombs. Good options include vegetable soups, minestrone, garden salads, or Greek salads with dressing on the side. This approach not only controls calories but also boosts your vegetable intake, a win-win for nutrition.
6. Practice the Plate Method
The plate method—filling half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains or starchy vegetables—is a simple approach to balanced eating that works even at restaurants.
When your meal arrives, mentally divide your plate and adjust portions accordingly. If your entrée comes with excessive amounts of protein or starches (as restaurants often serve), immediately set aside the extra portions. Many restaurant meals contain 2-3 servings of protein and starchy foods! If your meal is lacking vegetables, consider ordering a side of seasonal veggies to balance things out. This visual approach helps you maintain portion awareness without requiring calorie counting.
7. Request Substitutions
Most restaurants are accustomed to making reasonable substitutions, so don’t be shy about customizing your meal. The worst they can say is no!
Some smart swaps to request:
- Vegetables or side salad instead of fries
- Extra vegetables instead of rice or pasta
- Baked potato instead of loaded mashed potatoes
- Whole grain bread instead of white
- Olive oil and vinegar instead of creamy dressings
- Avocado instead of mayo or cheese
These substitutions can significantly improve the nutritional profile of your meal while still leaving you satisfied. Remember to make requests politely and understand that some substitutions might incur a small additional charge.
8. Be Mindful of Liquid Calories
Beverages can silently add hundreds of calories to your meal without contributing to fullness. A regular soda (120-150 calories), sweetened iced tea (100-130 calories), or a single alcoholic drink (150-450 calories) can contain as many calories as a side dish.
Make water your default choice when dining out. If you prefer something with more flavor, try:
- Sparkling water with lemon or lime
- Unsweetened iced tea
- Water with a splash of cranberry or orange juice
- Hot tea (especially after dinner instead of dessert)
If you do choose to enjoy alcohol, select lower-calorie options like a single glass of dry wine or spirits with soda water, and alternate with plain water throughout the meal.
9. Split an Entrée or Box Half for Later
Restaurant portions have grown dramatically over the years, with many entrées containing enough food for 2-3 people. Combat portion distortion by either sharing your meal or setting aside half before you begin eating.
When your entrée arrives, immediately ask for a to-go container and pack up half before taking your first bite. This strategy works on multiple levels: you consume an appropriate portion, avoid the temptation to keep eating when full, and get a second meal for another day (making the higher restaurant price a better value). If you’re dining with someone who has similar taste, consider splitting an entrée and adding a vegetable side or small appetizer if needed.
10. Focus on the Social Experience
Remember that dining out is about more than just food—it’s about connection, conversation, and enjoyment. When you shift focus from the meal being the main event to appreciating the social experience, you naturally slow down and eat more mindfully.
Practical ways to emphasize the social aspects include:
- Setting your fork down between bites
- Engaging actively in conversation
- Being the last person to start eating
- Appreciating the atmosphere, company, and occasion
This mindset shift helps you feel satisfied with less food while enhancing your enjoyment of the overall dining experience. You’ll leave the restaurant feeling good about your choices rather than stuffed and regretful.
Enjoying Restaurants While Staying on Track
With these strategies, eating out becomes an opportunity to enjoy good food and company while still honoring your health goals. You don’t have to choose between socializing and healthy eating—with a little planning and mindfulness, you can absolutely do both!
Remember that perfection isn’t the goal. If you indulge a bit more than planned occasionally, simply return to your healthy habits at the next meal. Consistency over time matters far more than any single dining experience.
Which of these strategies will you try during your next restaurant meal? With practice, these approaches become second nature, allowing you to navigate dining out with confidence and ease.
