How to make healthier choices when eating out? Your comprehensive guide

December 1, 2025 •

4 min read

According to a study published by the National Institutes of Health, restaurant meals often contain significantly more fat and sodium and fewer vegetables than their home-cooked counterparts. However, this doesn't mean you have to avoid dining out entirely; it simply requires a strategic approach to know how to make healthier choices when eating out.

Quick Summary

Dining out can be a healthy experience with the right strategy. This guide offers practical tips for navigating menus, controlling portions, and requesting modifications to enjoy meals without compromising your health goals.

Key Points

Plan Ahead: Review the menu online before arriving to make informed, non-impulsive choices about what to order.
Request Modifications: Don't hesitate to ask for dressings and sauces on the side or to have your food prepared with less oil, salt, or butter.
Control Portion Sizes: Combat large restaurant portions by sharing an entree, boxing up half your meal, or ordering from the appetizer menu.
Swap Wisely: Opt for healthier cooking methods like grilled, baked, or steamed, and substitute fries for salads or steamed vegetables.
Eat Mindfully: Slow down your eating, listen to your body's hunger cues, and hydrate with water to prevent overeating and aid digestion.

Eating out is a social pleasure, but it can present a challenge to anyone trying to maintain a healthy lifestyle. Restaurant meals are often loaded with excess calories, unhealthy fats, and sodium, and portions are frequently oversized. By adopting a few smart strategies, you can take control of your meal without sacrificing the enjoyment of dining out.

Plan Ahead: Research is Your Best Tool

One of the most effective ways to ensure a healthy meal is to plan before you arrive.

Browse the menu online: Almost all restaurants have menus available online. Looking at the options when you're not hungry reduces the temptation to make impulsive, less healthy decisions. You can identify dishes that fit your nutritional goals and even check for nutritional information, which many restaurants now provide.
Make special requests: Most restaurants are willing to accommodate requests. Don't be shy about asking your server for substitutions or modifications, especially if they involve allergies or dietary restrictions. Common requests include preparing food without added salt or butter, or asking for dressings and sauces on the side.
Choose wisely: Look for clues in the menu description. Keywords like "grilled," "baked," "steamed," and "poached" indicate healthier cooking methods, while "fried," "creamy," "crispy," and "battered" are red flags for higher fat and calorie content.

Master Portion Control

Restaurant portion sizes are notoriously large, often containing enough food for two or more meals. Controlling your portion size is key to managing calorie intake.

The "box it up" trick: When your meal arrives, immediately ask for a takeout box and pack away half of your food. This helps you split the meal before you've even had your first bite, ensuring you don't overeat.
Share an entree: Split a main course with a dining companion. This allows you to taste a large portion without having to consume the entire meal yourself.
Order from the appetizer menu: Many restaurants offer appetizers or smaller plates that are perfectly sized for a single, moderate meal. You can also order two healthy appetizers instead of a heavy entree.

Navigate Your Choices with Smart Swaps

Making simple substitutions is one of the easiest ways to improve the nutritional profile of your meal.

Healthier Menu Swaps


Less Healthy Choice	Healthier Alternative	Benefit
Creamy pasta sauce	Tomato-based or vinaigrette sauce	Significantly lower fat and calories
French fries or fried potatoes	Side salad (with dressing on the side), baked potato, or steamed vegetables	Reduces excess calories, unhealthy fats, and adds fiber
Fried chicken or fish	Grilled, baked, or broiled chicken or fish	Reduces fat and calories from frying
Sugary cocktails or soda	Water with lemon, unsweetened iced tea, or sparkling water	Eliminates empty calories and added sugars
Bread basket or chips	Start with a broth-based soup or side salad	Fills you up on fiber and nutrients before the main course

Lists for Smarter Ordering

Look for lean protein sources: Opt for chicken breast, fish, turkey, or leaner cuts of beef like filet mignon, sirloin tip, or flank steak.
Pile on the veggies: Request extra vegetables on your pizza, sandwich, or as a side dish. Many places will swap out high-carb sides for steamed vegetables at no extra cost.
Choose whole grains: When available, ask for brown rice or whole-wheat pasta instead of white rice or refined pasta.

Practice Mindful Eating

Beyond what you order, how you eat can also have a big impact on your health.

Eat slowly: It takes about 20 minutes for your brain to register that you're full. By eating slowly and savoring each bite, you give your body time to catch up with your stomach, helping you avoid overeating.
Hydrate: Drink a full glass of water before your meal and continue to sip throughout. This can help you feel full faster and prevent you from confusing thirst with hunger.
Focus on the experience: Remember that dining out is also about social connection. Engage in conversation and enjoy the company, rather than making the food the sole focus of the meal.

Conclusion

Learning how to make healthier choices when eating out is an empowering skill that allows you to enjoy social dining experiences while staying on track with your health goals. By planning ahead, managing your portions, making smart swaps, and practicing mindful eating, you can navigate any restaurant menu with confidence. These strategies help you reduce your intake of excess fat, sodium, and calories, proving that balancing a healthy diet with a vibrant social life is entirely possible. Start small with one or two changes, and build your confidence over time. With every conscious choice, you'll be one step closer to a healthier you, without giving up the pleasure of a good meal out. For further reading on the nutritional differences between restaurant and home-cooked meals, check out this article from the International Journal of Behavioral Nutrition and Physical Activity.

International Journal of Behavioral Nutrition and Physical Activity: Differences in nutrient and energy contents of commonly consumed dishes prepared in restaurants versus households in China

Frequently Asked Questions

Focus on moderation and satisfaction rather than deprivation. Order a delicious meal prepared healthfully, savor every bite, and enjoy the company. Remind yourself that a satisfying, healthy meal can be just as enjoyable as an unhealthy one.

Search for keywords like 'grilled,' 'baked,' 'steamed,' 'roasted,' or 'poached.' These indicate lower-fat cooking methods. Also, prioritize menu items featuring lean proteins, a variety of vegetables, and whole grains.

Strategies include splitting a meal with a companion, asking for a half-portion, or immediately packing half of your entree into a takeout container when it arrives. This helps control your intake without feeling like you're missing out.

Not necessarily. Salads can be deceptive. Be mindful of high-calorie toppings like creamy dressings, excessive cheese, bacon, and croutons. Always ask for dressing on the side and choose lighter, vegetable-rich toppings.

Skip sugary drinks, soda, and sweet tea, as these contain empty calories. Instead, choose water with lemon, unsweetened iced tea, or sparkling water. Water also helps you feel full, which can prevent overeating.

Be direct but polite. Inform your server of your restrictions, allergies, or preferences at the beginning of the ordering process. Many restaurants are accommodating and will check with the kitchen to ensure your meal is prepared safely.

Ask for steamed vegetables, a side salad, or a baked potato instead of fries. These swaps increase your intake of fiber and nutrients while significantly reducing unhealthy fats.