Understanding What is the Healthiest Thing to Eat at a Restaurant

With many restaurant entrées containing over 1,000 calories, eating out can pose a significant challenge to a healthy diet. To avoid derailing your nutrition goals, it is crucial to know how to identify and order smart, wholesome meals, making you wonder: What is the healthiest thing to eat at a restaurant? This guide offers practical strategies for dining out without compromising your well-being.

Quick Summary

This guide provides practical strategies for choosing nutrient-dense meals when dining out. It explains how to identify healthier menu items by focusing on cooking methods like grilling or steaming, opting for lean proteins and plenty of vegetables, and managing portion sizes to avoid excess calories.

Key Points

• Prioritize Cooking Methods: Choose grilled, baked, broiled, or steamed dishes over fried, crispy, or pan-fried options to reduce fat intake.

• Select Lean Proteins: Opt for lean meats like fish, skinless chicken breast, or plant-based proteins such as beans and tofu to stay full longer.

• Request Sauces on the Side: Control your intake of added fats and sodium by asking for dressings and sauces on the side.

• Manage Your Portions: Divide your plate by eating half and saving the rest for later, as restaurant servings are often oversized.

• Increase Vegetable Intake: Ask to substitute starchy sides like fries with extra steamed or grilled vegetables for more fiber and nutrients.

• Choose Mindful Drinks: Stick to water, seltzer, or unsweetened tea to avoid empty calories from sugary sodas and cocktails.

Decoding the Menu: Key Cues for Healthy Choices

The secret to finding the healthiest option at a restaurant lies in becoming a savvy menu detective. Instead of focusing on specific dishes, prioritize understanding cooking methods and ingredients. Look for dishes described using key healthy cooking terms, and be wary of those that hint at hidden fats and calories.

Look for Healthy Cooking Methods

Healthier dishes are often prepared using methods that require less added fat. When scanning the menu, prioritize items that are:

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

Watch Out for Unhealthy Cooking and Ingredients

Conversely, steer clear of menu descriptions that suggest unhealthy preparation. Terms to watch out for include:

• Deep-fried, crispy, or pan-fried
• Creamed, cheesy, or alfredo
• Battered or breaded
• Scalloped or au gratin

The Importance of Lean Proteins

Lean protein is a cornerstone of a healthy restaurant meal. Not only does it provide essential nutrients, but it also promotes satiety, helping you feel full and satisfied for longer.

• Fish and Seafood: Options like grilled salmon, tuna, or steamed shrimp are excellent choices, providing heart-healthy omega-3 fatty acids. Look for dishes prepared simply, such as salmon with lemon and herbs, rather than those smothered in creamy sauce.
• Chicken and Turkey: Opt for skinless chicken breast or turkey. A grilled chicken sandwich (bunless or on whole-grain bread) or roasted turkey with vegetables are solid, protein-rich options.
• Plant-Based Proteins: Restaurants are increasingly offering vegetarian and vegan options. Dishes featuring beans, lentils, tofu, or chickpeas can be incredibly nutritious. Examples include black bean burritos (hold the cheese/sour cream) or a hearty lentil soup.

Navigating Different Cuisines

No matter the restaurant, healthy choices exist. Here is how to approach common cuisines:

Italian

• Better: Minestrone soup, a small portion of whole-wheat pasta with a tomato-based marinara sauce, or grilled chicken and vegetables.
• Worse: Creamy Alfredo pasta, cheese-stuffed pasta, or fried calamari.

Mexican

• Better: Fajitas with grilled chicken or shrimp, soft corn tortillas, and black beans. Load up on pico de gallo, salsa, and fajita veggies. Request guacamole on the side.
• Worse: Fried tacos, refried beans (often made with lard), and chips and queso.

Chinese/Asian

• Better: Steamed vegetables, steamed dumplings, or a stir-fry with lean chicken, seafood, or tofu. Ask for brown rice and a low-sodium soy sauce on the side.
• Worse: Fried spring rolls, sweet and sour dishes, General Tso's chicken, and egg fried rice.

Comparison Table: Healthy vs. Unhealthy Restaurant Choices

Feature	Healthier Choice	Less Healthy Option
Cooking Method	Grilled, steamed, roasted, broiled	Fried, crispy, pan-fried, battered
Protein	Grilled salmon, skinless chicken breast, tofu, beans	Fatty meats (sausage, bacon), fried meats
Sauces & Dressings	Tomato-based sauces, vinaigrette (on the side)	Creamy sauces (Alfredo), heavy dressings
Carbohydrates	Whole grains (brown rice, whole-wheat bread), baked potato	White rice, white pasta, french fries
Appetizers	Broth-based soups (minestrone), vegetable-based appetizers	Fried finger foods, creamy soups, cheesy dips
Drinks	Water, unsweetened iced tea, seltzer	Sugary sodas, cocktails, sweet iced tea

Smart Ordering and Portion Control

Even with the right choices, restaurant portions are often significantly larger than recommended serving sizes. Here’s how to manage them effectively:

• Ask for Sauces on the Side: This allows you to control the amount of fat and sodium added to your meal. This applies to salad dressings, gravies, and dipping sauces.
• Eat Half, Save Half: When your meal arrives, immediately ask for a takeout box and pack away half. This strategy helps control portion size and provides a bonus meal for later.
• Double the Veggies: Request extra steamed or grilled vegetables instead of starchy sides like fries or rice. Many restaurants are happy to accommodate this request, sometimes even at no extra charge.
• Start with Soup or Salad: A broth-based soup or a simple salad with dressing on the side can curb your appetite and prevent overeating the main course.

Conclusion: Making Informed Decisions

Choosing the healthiest thing to eat at a restaurant isn't about finding one perfect dish, but rather about arming yourself with knowledge and strategies. By prioritizing lean proteins, focusing on healthier cooking methods, and controlling portions, you can enjoy dining out while staying true to your nutrition goals. Remember, with a little planning, you don’t have to sacrifice flavor for health. Making informed decisions at the table is a powerful step toward a healthier lifestyle, one meal at a time.

For more great tips on healthy eating when dining out, check out this resource from the American Heart Association: Dining Out Doesn't Mean Ditching Your Diet.

Frequently Asked Questions

Is a salad always a healthy choice at a restaurant?

Not always. While a salad with fresh greens and grilled protein can be very healthy, many restaurant salads are loaded with high-calorie additions like creamy dressings, cheese, bacon bits, and fried croutons, which can make them less healthy than a simple main course. Always get dressings on the side and opt for lighter toppings.

What are the best side dish substitutions to request?

Instead of fries, mashed potatoes with gravy, or mac and cheese, ask for a side of steamed vegetables, a side salad with a light vinaigrette on the side, or a baked potato without butter or sour cream.

How can I reduce the sodium in my restaurant meal?

Ask your server to have your meal prepared with no added salt during cooking. Also, limit your use of salty sauces like soy sauce, teriyaki, and excessive amounts of cheese.

Are appetizers and bread baskets off-limits when eating healthy?

It's best to avoid starting your meal with an appetizer or bread basket, as these often add extra, unnecessary calories and can lead to overeating before the main course arrives. If you must have an appetizer, choose a broth-based soup or a vegetable-based option.

Can I eat healthy at a fast-food restaurant?

Yes. Look for grilled chicken sandwiches (skipping the sauces), veggie burgers, or small-sized single-patty burgers. Choose a side salad or apple slices instead of fries and stick to water or diet drinks.

How do I handle dessert at a restaurant?

For a healthier dessert, opt for fresh fruit, sorbet, or share a small portion with a dining companion. Alternatively, finishing your meal with a cup of coffee or herbal tea can satisfy your palate without added sugar.

How can I choose healthier options at a buffet?

Be selective at buffets. Start with a large plate of fresh vegetables and lean protein. Avoid creamy casseroles, fried items, and heavy pasta dishes. Use a smaller plate to help control portions and don't feel pressured to try everything.