What Healthy Food Can You Eat Outside? A Guide to Nutritious Dining Out

October 9, 2025 •

4 min read

While the average restaurant meal can contain up to 1,300 calories, eating out does not have to sabotage your health goals. With a bit of knowledge and planning, you can find a wide variety of delicious and nutritious options, making it easy to know what healthy food can you eat outside. This guide will help you navigate different dining scenarios to make smart, satisfying choices.

Quick Summary

This article explores healthy food options available when dining out, from fast-food chains to ethnic restaurants. It provides practical tips for making mindful choices, controlling portion sizes, and making healthier substitutions to enjoy your meal while staying on track with your nutrition goals. A comparison table highlights healthier and less healthy choices across various cuisines.

Key Points

Embrace Grilled and Steamed Options: Opt for foods prepared by grilling, steaming, or baking rather than frying to minimize added fats.
Fill Your Plate with Vegetables: Prioritize filling at least half your plate with non-starchy vegetables, which are high in fiber and nutrients.
Choose Lean Proteins: Select lean meats like grilled chicken, fish, or plant-based proteins such as beans and tofu over fattier cuts or heavily processed meats.
Manage Sauces and Dressings: Always ask for sauces, dressings, and gravies on the side to control the amount you consume.
Practice Portion Control: Many restaurants serve oversized portions. Consider splitting an entree or taking half home to manage your intake.
Stay Hydrated: Choose water, unsweetened tea, or other sugar-free drinks instead of soda, juice, or high-calorie cocktails.
Look for Whole Grains: Request whole-grain bread, tortillas, or brown rice over refined white options for added fiber and nutrients.
Plan Ahead: Review the menu online before arriving to make healthier decisions without being influenced by temptations.

Dining out can be a social and enjoyable experience, and with a little foresight, it can also be a healthy one. The key is to shift your mindset from a food-free-for-all to a strategic nutritional choice. By planning ahead, understanding menu language, and making smart swaps, you can confidently answer the question of what healthy food can you eat outside.

Making Smart Choices at Fast-Food Restaurants

Fast-food restaurants have evolved beyond the traditional greasy burger and fries. Many chains now offer healthier alternatives that are lower in fat, sodium, and calories.

Grilled over fried: Choose grilled chicken sandwiches or grilled nuggets instead of fried versions. A grilled chicken sandwich or a grilled chicken wrap with a whole-grain wrap is a far better option than a fried chicken sandwich.
Load up on veggies: Ask for extra vegetables on your burgers, salads, or wraps. At places like Chipotle, you can create a satisfying burrito bowl with lean protein, brown rice, black beans, and plenty of fresh salsa and vegetables.
Smart sides: Opt for a side salad, fruit cup, or apple slices instead of French fries. Chick-fil-A's Kale Crunch Side is a great example of a nutritious side dish.
Beverage choices: Skip the sugary soda and opt for water, unsweetened iced tea, or other sugar-free options to save empty calories.

Navigating Menus at Sit-Down Restaurants

When faced with a full-service restaurant menu, knowing what to look for and what to request can make a significant difference in the nutritional value of your meal.

Start with soup or salad: A broth-based soup, like minestrone, or a side salad with dressing on the side can curb your hunger and prevent overeating. Avoid creamy soups and salads loaded with fatty toppings.
Choose cooking methods wisely: Look for menu items that are grilled, broiled, roasted, baked, or steamed. These preparation methods use less fat and oil than pan-fried or deep-fried dishes.
Don't be afraid to ask: Many chefs are happy to make substitutions. Ask for steamed vegetables instead of fries or a baked potato instead of a loaded one. Request sauces, dressings, and gravies on the side so you can control how much you use.
Listen to menu clues: Watch for menu descriptions that indicate high-fat preparation, such as "creamed," "au gratin," "scalloped," or "crispy".

Exploring Healthy Ethnic Cuisine

Ethnic restaurants offer a wealth of healthy options if you know what to look for and what to avoid.

Comparison Table: Healthier vs. Less Healthy Ethnic Options


Cuisine	Healthier Choices	Less Healthy Choices
Chinese	Steamed dishes (dumplings, vegetables, fish), lightly stir-fried entrees, hot and sour soup.	Egg rolls, fried noodles, sweet and sour pork, heavily sauced dishes.
Greek	Grilled chicken or fish skewers (souvlaki), hummus with veggies, tomato and cucumber salads.	Gyros (lamb/beef), fried cheese (saganaki), moussaka (casserole).
Italian	Marinara or tomato-based sauces, grilled calamari, minestrone soup.	Creamy alfredo sauces, fried appetizers, cheese-stuffed pasta, rich pastries.
Indian	Tandoori chicken or fish, vegetable curries with dal base, chapati.	Samosas, creamy korma sauces, dishes with excessive ghee.
Mexican	Grilled fish or chicken tacos, fajitas with corn tortillas, black bean soup, salsa.	Fried tortilla shells, refried beans (with lard), chimichangas, lots of cheese and sour cream.
Thai	Steamed spring rolls, stir-fried dishes, Tom Yum soup.	Fried spring rolls, dishes with coconut milk, excessive peanut sauce.

Enjoying Healthy Social Occasions

Eating out is often a social event. Here's how to stay mindful without feeling deprived.

Tips for Social Eating

Eat a light snack beforehand: A handful of nuts or a piece of fruit can prevent you from arriving ravenous and overeating.
Plan your plate: Take a moment to survey all the food options before filling your plate. If it's a buffet, use a small plate and stick to one or two passes.
Use the 80/20 rule: Focus on making 80% of your choices nutritious, and allow for a small, mindful indulgence with the remaining 20%.
Drink responsibly: Alcoholic and sugary beverages add empty calories. Alternate with water to stay hydrated and slow your intake.
Practice mindful eating: Eat slowly, savoring each bite. It takes about 20 minutes for your brain to register fullness, which can help you avoid overeating.

Simple Swaps for Healthier Meals

Here is a list of simple substitutions you can request to make your meal healthier:

Instead of fries, ask for steamed vegetables, a side salad, or a baked potato.
Instead of a white bread bun, choose whole-grain bread or a lettuce wrap.
Instead of creamy sauces, opt for tomato-based, yogurt-based, or wine-based sauces.
Instead of creamy dressings, ask for a vinaigrette or lemon juice and olive oil.
Instead of fatty cuts of meat, choose leaner proteins like chicken breast, fish, or tofu.
Instead of extra cheese or toppings, ask for them on the side or omitted entirely.

Conclusion

Knowing what healthy food can you eat outside is about arming yourself with knowledge and making intentional decisions. By focusing on smart cooking methods like grilling or steaming, choosing balanced meals with lean protein and plenty of vegetables, and being mindful of portion sizes, you can enjoy dining out without compromising your dietary goals. Healthy eating isn't about restriction; it's about making better, more informed choices, no matter where you are. So go ahead, enjoy your meal out—just make it a thoughtful one.

Frequently Asked Questions

Look for grilled chicken sandwiches or nuggets instead of fried items. Many chains offer salads with lean protein, fresh vegetables, and healthier sides like fruit cups or apple slices.

Choose dishes that are described as grilled, broiled, baked, roasted, or steamed. Avoid menu words like 'fried,' 'creamed,' 'battered,' or 'au gratin'.

Order your dressing on the side and use it sparingly. Ask for extra vegetables and lean protein, while limiting high-fat toppings like cheese, croutons, and bacon.

Yes, many ethnic cuisines offer healthy choices. For example, opt for tandoori meats or dal-based curries in Indian food, or steamed dumplings and vegetables in Chinese cuisine. Just be mindful of creamy sauces and fried preparations.

Ask for an appetizer-sized portion, share a main dish with a companion, or request a to-go box with your meal to immediately pack up half for later.

Water is always the best choice. Alternatively, opt for unsweetened iced tea, diet soda, or water with lemon. Avoid sugary drinks, fruit juices, and excessive alcohol.

Eat a small, healthy snack before you go to curb your hunger. Scan the buffet options first, use a smaller plate, and focus on conversation rather than constant snacking.