Finding the Right Meal: What is the Healthiest Food to Eat When Out?

According to a study on non-chain restaurant takeout, the average entrée with sides can pack over 1,300 calories. Fortunately, eating out doesn't have to sabotage your diet, as there are many options for what is the healthiest food to eat when out, even when faced with high-calorie menus.

Quick Summary

Strategies for healthy dining include choosing specific cooking methods, controlling portions, and making smart substitutions. Prioritize lean proteins, vegetables, and whole grains while requesting sauces on the side to manage calories and fat.

Key Points

• Choose lean proteins: Opt for grilled chicken, baked fish, or bean-based dishes instead of fried or fatty meats.

• Prioritize fresh vegetables: Request extra vegetables or a side salad in place of fries, and seek out vegetable-heavy entrees like stir-fries.

• Control portion sizes: Order a smaller plate, split an entrée, or save half for later to prevent overeating at restaurants.

• Avoid creamy and fried foods: Look for keywords like 'steamed,' 'grilled,' or 'baked' on menus, and ask for sauces and dressings on the side.

• Stay hydrated with water: Choose water, unsweetened tea, or sparkling water over high-calorie sugary beverages to reduce your calorie intake.

Navigating the Restaurant Minefield: How to Make Healthy Choices

Dining out and ordering takeout are common, but often involve large portions, high-fat ingredients, and excess sodium. However, you can enjoy eating out and stay on a healthy diet by being proactive and making informed decisions, even before arriving at the restaurant by reviewing online menus and nutritional details.

Prioritize Your Preparation Methods

Choosing healthier cooking methods significantly impacts calorie and fat content. Look for these terms on menus:

Healthiest cooking methods to seek out:

• Grilled
• Baked
• Steamed
• Broiled
• Poached
• Roasted

Avoid terms like "fried," "battered," "breaded," "creamy," "smothered," or "au gratin," which suggest high fat and calories.

Portion Control is Your Friend

Restaurant portions can be oversized. Manage your intake by:

Effective portion control tactics:

• Ordering smaller sizes or appetizers.
• Getting a to-go box and packing half your meal.
• Splitting an entrée.
• Starting with soup or a side salad.

Mindful Ingredient and Topping Selection

Ingredient swaps can reduce unhealthy elements.

• Order sauces and dressings on the side. Choose vinaigrettes over creamy options.
• Add extra vegetables.
• Select lean protein like grilled chicken or fish.
• Opt for whole grains.

Healthy Swaps for Popular Cuisines

Here are some healthier alternatives in different cuisines:

Cuisine	Instead of This...	Try This...
Fast Food	A jumbo burger with fries	A single-patty burger with a side salad or apple slices
Mexican	Cheese-laden nachos or chimichangas	Grilled chicken or fish tacos on corn tortillas with salsa and black beans
Chinese	Fried rice and sweet & sour chicken	Steamed rice and a vegetable stir-fry with lean protein
Italian	Creamy Alfredo pasta or deep-dish pizza	Thin-crust pizza with veggie toppings or pasta with a tomato-based sauce
Indian	Creamy curries (like korma) and naan	Tandoori meat or dal with plain rice and plenty of vegetables

Beverages and Mindful Eating

Avoid sugary drinks and choose water, unsweetened tea, or sparkling water. Eating slowly helps your body recognize fullness.

Conclusion

Eating out can be healthy by planning, choosing wisely, and eating mindfully. Focus on healthy cooking methods, vegetables, lean protein, and portion control. Making conscious choices ensures a delicious and healthy dining experience.

Frequently Asked Questions

What should I order at a Mexican restaurant to eat healthy?

Opt for grilled chicken or fish tacos on corn tortillas, or a burrito bowl with brown rice, black beans, salsa, and plenty of vegetables. Skip the sour cream, cheese, and large portions of chips.

How can I make healthy choices at a fast-food restaurant?

Choose grilled chicken sandwiches or grilled nuggets instead of fried options. Order a side salad or apple slices instead of fries. Skip sugary sodas for water or unsweetened tea.

Are salads always a healthy option when eating out?

Not necessarily. Many restaurant salads can be loaded with high-calorie toppings like cheese, bacon bits, and creamy dressings. Ask for dressing on the side and load up on fresh vegetables and lean protein.

How do I control portions when restaurant sizes are so large?

Ask for a lunch-sized portion, share a meal with a companion, or request a to-go box with your meal and save half for later.

What's a good approach to ordering at a Chinese or Thai restaurant?

Choose steamed or stir-fried vegetable and lean protein dishes instead of fried rice or battered entrées. Avoid creamy curries and opt for a broth-based soup as a starter.

What should I avoid in terms of sauces and dressings?

Ask for all sauces, dressings, and gravies on the side to control how much you use. Skip creamy dressings and sauces in favor of tomato-based or oil-and-vinegar options.

Is it possible to eat healthy at a pizza place?

Yes. Order a thin-crust pizza with plenty of vegetable toppings and ask for light cheese. Avoid processed meat toppings and deep-dish crusts.