How to Make Healthier Choices When Eating Out or Ordering Takeout

November 29, 2025 •

3 min read

According to the American Heart Association, frequent dining out is often linked to higher intakes of saturated fat, sodium, and calories. This guide demonstrates how to make healthier choices when eating out or ordering takeout, so you can enjoy your meal without compromising your health goals.

Quick Summary

This article explores practical strategies for navigating restaurant menus and ordering food delivery, focusing on preparation methods, portion control, and smart substitutions to improve nutritional content.

Key Points

Plan Ahead: Review the menu and nutrition information online before you go to avoid impulsive, unhealthy choices.
Control Portions: Restaurant meals are often oversized; share an entree or pack up half your meal immediately to manage calorie intake.
Learn the Lingo: Look for preparation words like 'grilled,' 'steamed,' or 'baked,' and avoid 'fried,' 'crispy,' and 'creamy' items.
Make Smart Swaps: Substitute high-fat sides like fries or white rice with side salads or steamed vegetables to increase nutrient density.
Request Sauces on the Side: Control your intake of high-sodium, high-fat sauces and dressings by asking for them on the side.
Stay Hydrated: Choose water or unsweetened beverages instead of sugary sodas, cocktails, or sweet tea to avoid empty calories.

Plan Ahead to Avoid Temptation

One of the most effective strategies for maintaining a healthy diet is to plan your meal before you ever arrive at the restaurant or open the delivery app. When you are hungry, it can be significantly harder to resist high-calorie, less nutritious options. By taking a few moments to review a menu online beforehand, you can decide on a healthy dish with a clear mind and avoid impulsive choices.

Do Your Research

Check the menu online. Many restaurants now provide nutritional information on their websites, including calorie, fat, and sodium content for their dishes. Use this to compare options and make an informed decision.
Look for healthy symbols. Some menus, particularly at chain restaurants, will use symbols or designations to indicate healthier menu items. Look for words like 'grilled,' 'steamed,' or 'roasted'.
Identify potential modifications. While reviewing the menu, consider how you might modify a dish to make it healthier. Can you swap fries for a salad? Can you get a sauce on the side? Having a plan for these modifications will make ordering much easier.

Master the Art of Portion Control

Restaurant portions are notoriously large and often represent two or three times a standard serving size. Controlling your portion size is critical for managing calorie intake and avoiding overeating.

Practical Portion Strategies

Share an entree. Splitting a single main course with a dining partner is an easy way to cut your portion size in half.
Box it up. As soon as your food arrives, ask for a to-go box and immediately pack up half your meal. This removes the temptation to keep eating long after you are full.
Order smaller. Opt for an appetizer as your main course or choose from the lunch or kids' menu, which typically feature smaller portions.
Say no to the extras. Politely decline the complimentary bread basket, tortilla chips, or other high-calorie starters that often arrive at the table before your meal.

Make Smart Substitutions and Requests

When you order, don't be afraid to make special requests. Most restaurants are willing to accommodate simple substitutions that can make a big difference to the nutritional quality of your meal.

Table of Healthy vs. Unhealthy Choices


Component	Unhealthy Choice	Healthy Substitution
Preparation	Fried, Crispy, Battered, Creamy	Grilled, Steamed, Baked, Broiled
Sauces/Dressings	Alfredo, Cream-based, Mayonnaise	Tomato-based, Vinaigrette (on the side)
Side Dishes	French Fries, White Rice, Mashed Potatoes	Side Salad, Steamed Vegetables, Brown Rice, Baked Potato
Beverages	Sugary Sodas, Sweet Tea, High-Calorie Cocktails	Water, Unsweetened Iced Tea, Sparkling Water with Lemon
Proteins	Processed Meats (Sausage, Bacon), Fried Chicken	Lean Cuts (Chicken Breast, Fish, Tenderloin), Plant-based options

Tips for Specific Cuisines

Chinese: Opt for steamed brown rice instead of fried rice. Choose dishes with plenty of vegetables and ask for sauce on the side to control sodium. Skip fried egg rolls and try steamed dumplings or vegetable soup instead.
Mexican: Choose dishes with grilled chicken or fish. Ask for black beans instead of refried beans and extra salsa instead of cheese sauce. Opt for corn tortillas over flour, and go easy on the sour cream and guacamole.
Italian: Go for tomato-based sauces over creamy Alfredo sauces. Choose thin-crust pizza with vegetable toppings. For pasta, ask for whole-wheat pasta if available.
Takeout and Delivery: The same rules apply. Check online menus and nutrition information. Be mindful of portion sizes; many takeout meals are large enough for two servings. The Obesity Action Coalition offers more great tips for staying healthy while ordering in.

Conclusion

Making healthier choices when eating out or ordering takeout doesn't have to be restrictive or difficult. By adopting a mindset of planning, asking questions, and making smart substitutions, you can navigate any menu with confidence. Remember to prioritize lean proteins, vegetables, and whole grains, and to control your portions. These small, consistent changes are key to enjoying your meals out while maintaining your health and wellness goals.

Frequently Asked Questions

Yes, many fast-food restaurants offer healthier options. Look for grilled chicken sandwiches or salads with low-fat dressing on the side. Skip the sugary drinks and fried side dishes.

Politely ask your server to skip bringing the complimentary items, such as the bread basket or chips and salsa, to your table. If they are already there, just push them away or ask for them to be removed.

A vinaigrette made with oil and vinegar is generally a healthier choice than a creamy dressing. Always ask for any dressing on the side to control the amount you use.

Choose steamed brown rice instead of fried rice and opt for dishes with plenty of vegetables and lean protein. Ask for sauces on the side to control sodium content.

Skipping dessert is a great way to save calories, but if you want to indulge, consider sharing one with the table or choosing a fruit-based dessert or sorbet.

Ask for a to-go box when your meal arrives and pack up half of it before you even start eating. This helps prevent you from overeating and gives you a ready-made meal for later.

Avoid high-calorie, sugary coffee drinks with lots of syrup and whipped cream. Instead, order a black coffee, a regular latte with low-fat milk, or an unsweetened tea.