What are healthy food choices when dining out?

According to the Center for Science in the Public Interest, the average takeout meal can contain upwards of 1,300 calories. It's a common challenge, but you can still make healthy food choices when dining out by learning how to navigate restaurant menus and manage your portions effectively.

Quick Summary

Navigating restaurant menus for nutritious meals is manageable with a plan. Learn strategies for mindful portioning, smart substitutions, identifying healthier cooking methods, and making better beverage choices.

Key Points

• Plan Ahead: Check the menu online before arriving to select healthier options and reduce impulsive, hunger-driven decisions.

• Decipher the Menu: Favor items described as grilled, baked, or steamed, and avoid terms like fried, crispy, or creamy, which indicate higher fat and calorie content.

• Control Your Portion: Ask for a to-go box immediately upon ordering to pack away half your meal, or consider sharing an entrée to manage oversized restaurant portions.

• Request Modifications: Don't hesitate to ask for sauces and dressings on the side, or for healthier substitutions like steamed vegetables instead of fries.

• Stay Hydrated: Choose water over sugary beverages, which can add significant calories and sugar with little nutritional value.

Eating out is a social and enjoyable experience, but it can be difficult to stick to your health goals when faced with large portions, heavy sauces, and tempting fried options. The good news is that with a little strategy, you can confidently make nutritious decisions at almost any restaurant. The key is to be proactive, learn how to 'decode' a menu, and not be afraid to make small requests that lead to big nutritional benefits.

Planning Your Meal Before You Go

Your healthy dining experience can begin long before you even leave the house. A little preparation can prevent impulsive, unhealthy decisions born from hunger and temptation.

The Power of the Online Menu

Many restaurants, from local diners to national chains, post their menus and often nutritional information on their websites. Taking a few minutes to review this information allows you to identify lighter options and plan your order without feeling rushed. Look for menu items that emphasize vegetables, lean proteins, and specific cooking methods. It also helps to check for allergen information or dietary-specific menus. Planning ahead helps you visualize your healthy meal and stick to it once you are there.

Call Ahead for Specifics

If the menu is unclear or you have specific dietary needs, don't hesitate to call the restaurant. Ask about ingredients and preparation methods. Inquire if they can accommodate substitutions, like swapping a side of fries for steamed vegetables or brown rice. This simple step gives you more control and ensures your meal is prepared in a way that aligns with your health goals.

Mastering the Art of Ordering

Once you're at the restaurant, the menu becomes your guide. Knowing how to read it critically and communicate your needs to the server are vital skills for making healthy choices when dining out.

Deciphering Menu Language

Certain words on a menu are clues to a dish's nutritional content. Learn to favor preparations that use minimal added fats and are lower in calories.

Words to Favor:

• Grilled, roasted, baked, steamed, broiled
• Fresh, garden, vegetable, lean, light, lite
• Sautéed (request light oil)
• Broth-based (for soups)

Words to Avoid:

• Fried, battered, breaded, crispy, pan-fried
• Creamy, rich, cheesy, buttered, au gratin
• Scalloped, stuffed, smothered, loaded

Smart Substitutions and Customizations

Most restaurants are willing to accommodate reasonable requests. Ask for sauces and dressings to be served on the side, allowing you to control the portion. You can also make swaps to lighten up a meal. For instance, swap your fries for a side salad with vinaigrette dressing, or substitute white pasta for a whole-grain option. Ask for extra vegetables to be added to your stir-fry, pizza, or burger to increase your fiber and nutrient intake. Healthy Kaiser Permanente provides a helpful guide on healthy eating away from home.

Controlling Condiments and Sauces

Just like with dressings, ask for condiments like mayonnaise, sour cream, and other high-calorie sauces on the side. Use mustard or salsa as lower-fat alternatives for sandwiches and tacos. Opt for low-sodium soy sauce or vinegar to flavor your food.

Navigate Different Cuisines

Each type of restaurant presents its own challenges and opportunities for healthy eating. Knowing what to look for can simplify your decision.

Italian Restaurants

Italian cuisine can be rich and heavy, but many healthy options exist. Choose pasta dishes with tomato-based marinara sauce instead of cream-based alfredo. Look for baked chicken or fish dishes. When ordering pizza, opt for a thin crust and load up on vegetable toppings while asking for light cheese. Consider ordering a side salad with olive oil and vinegar instead of creamy pasta salads.

Asian Cuisine (Chinese, Thai)

At Asian restaurants, steer clear of deep-fried items like egg rolls and crispy noodles. Favor dishes that are steamed or stir-fried with plenty of vegetables, lean protein, and a light sauce. Ask for brown rice instead of white or fried rice, and limit sauces that are often high in sodium and sugar. When eating curry, which can be high in saturated fat from coconut milk, spoon out the meat and vegetables and leave the extra sauce.

Mexican Eateries

Mexican cuisine can be healthy if you avoid dishes loaded with cheese, sour cream, and fried tortillas. Go for fajitas with grilled chicken or fish and plenty of veggies. Opt for soft corn tortillas over crispy, deep-fried shells. Choose black beans over refried beans and use salsa, pico de gallo, or guacamole instead of sour cream.

Mindful Eating and Portion Control

Restaurant portion sizes have increased significantly over the years, making portion control a critical strategy for healthy eating out.

Mindful Portion Strategies:

• Ask for a to-go box immediately: A simple trick is to ask your server for a box and pack half of your meal away before you even take the first bite. This pre-emptive action helps you avoid overeating.
• Share an entrée: Splitting a main course with a dining companion is an excellent way to reduce your portion size and calories.
• Order an appetizer as your main: Some appetizers, especially those featuring lean protein and vegetables, can serve as a satisfying, smaller entrée.
• Eat slowly: Savoring your meal by chewing slowly gives your body time to register when it is full.
• Skip the bread basket: Those complimentary carbs and butter can add up quickly. Ask the server to skip the bread or chips and salsa, or move them out of reach.
• Avoid buffets and all-you-can-eat deals: These environments encourage overconsumption, so it is best to steer clear.

Comparison Table: Healthy vs. Unhealthy Choices

Healthy Choice	Less Healthy Alternative	Reason
Grilled or baked salmon	Fried fish fillet	Preparation method adds unnecessary fat and calories.
Marinara-based pasta	Creamy alfredo pasta	Creamy sauces are high in saturated fat.
Chicken and vegetable stir-fry	Deep-fried crispy beef	Crispy/fried items are higher in fat and calories.
Baked potato with salsa	Mashed potatoes with gravy	Toppings like gravy add fat and sodium.
Side salad with vinaigrette on the side	Side of french fries	Sides can increase caloric intake dramatically; side salad adds nutrients.
Water with lemon or lime	Sugary soda or sweet tea	Beverages can add empty calories and sugar.

Conclusion: Making Healthy Choices a Habit

Dining out doesn't have to sabotage your health goals. By adopting simple strategies like planning ahead, understanding menu descriptions, and being mindful of portion sizes, you can enjoy delicious restaurant meals that are also good for you. Remember to prioritize dishes with lean protein, whole grains, and plenty of vegetables, and don't be afraid to ask for small customizations. With consistent practice, making healthy food choices when dining out will become second nature, allowing you to stay on track without feeling deprived.

Frequently Asked Questions

How can I make a salad a healthier meal at a restaurant?

To make a restaurant salad healthier, ask for a lean protein like grilled chicken, shrimp, or fish on top. Request the dressing on the side and use it sparingly. Skip high-fat toppings like bacon bits, croutons, and excess cheese.

What are the best beverage options when dining out?

The best choices are water, unsweetened iced tea, or sparkling water with a lemon or lime wedge. These options contain zero calories and sugar, unlike sodas, sweetened teas, and most cocktails.

How can I avoid getting too full on appetizers before my meal?

Ask the server to skip bringing items like bread baskets or chips and salsa. If you want an appetizer, opt for a broth-based soup or a simple garden salad instead of fried or creamy options.

Is it possible to eat healthy at a fast-food restaurant?

Yes, it is possible. Look for smaller portion sizes, grilled sandwiches, and side salads. Avoid supersizing your meal, and choose water over soda.

What should I do if the menu doesn't specify how a dish is prepared?

Ask your server directly how the dish is cooked. A good server can clarify if it's fried, baked, or steamed, helping you make an informed decision.

How can I choose a healthy dessert?

Often, the healthiest dessert options are fresh fruit or sorbet. If you want something richer, consider splitting a dessert with a companion to reduce your portion size.

What's a good approach to portion control with kids' menus?

Many kids' menus offer limited, often fried, choices. You can ask if a smaller version of an adult meal is possible or build a healthy plate from sides, such as steamed vegetables and grilled chicken.