What is the best healthy food to eat outside?

According to Healthline, cooking at home is often healthier than dining out, where meals may contain more calories and unhealthy fats. Focusing on what is the best healthy food to eat outside helps you maintain your health whether you’re at a restaurant, enjoying fast food, or having a picnic.

Quick Summary

This guide provides practical strategies for choosing nutritious meals and snacks when eating outside of the home. Discover healthier options at restaurants, fast food chains, and when packing your own meals. Learn smart substitutions and make mindful choices to support a healthy lifestyle without sacrificing convenience.

Key Points

• Choose grilled or baked over fried foods: These options significantly reduce your calorie and fat intake.

• Control sauces and dressings: Ask for these on the side to manage your intake of hidden fats and calories.

• Manage portion sizes: Consider splitting entrees, ordering appetizers as a main course, or getting a to-go box at the start of your meal.

• Prioritize whole grains, lean protein, and vegetables: Meals that include these are high in fiber and nutrients.

• Pack portable meals for maximum control: Prepare your own meals like whole-grain wraps or mason jar salads to ensure a nutritious outdoor meal.

• Make smart choices at fast food and street food vendors: Look for options like grilled chicken sandwiches, steamed dumplings, and fruit-based snacks.

Making Smart Choices at Restaurants

Eating at restaurants doesn't mean compromising your healthy eating goals. By making some smart choices, it’s possible to enjoy dining out while keeping your nutrition in check.

Prioritizing Healthy Preparation Methods

• Choose cooking methods that limit added fats. Grilled, baked, broiled, poached, and steamed foods are better choices than fried or sautéed options. For example, a grilled chicken sandwich is preferable to a fried one.
• Ask for sauces and dressings on the side. This allows you to control the amount of fat and calories you consume. Choose vinaigrettes, mustard, or salsa over creamy dressings or heavy sauces.
• Load up on vegetables. Ask for extra steamed or grilled vegetables as a side instead of fries or starchy options. Many restaurants are happy to accommodate this request.

Smart Ordering Strategies

• Consider appetizers as your main course. Many non-fried appetizers offer smaller, controlled portions, while a side salad or broth-based soup can be filling.
• Share your entrée. Restaurant portions are often larger than a single serving. Splitting a main dish with a dining partner helps manage portion sizes.
• Ask for substitutions. Customize your meal by requesting a whole-grain bun for your burger or brown rice instead of white rice.

Making Healthy Fast Food Choices

Many fast food chains now offer nutritious alternatives, challenging the common misconception that fast food is always unhealthy.

Look for Grilled Proteins

• Grilled chicken: Options like grilled chicken sandwiches, wraps, or grilled chicken nuggets are commonly available.
• Fish: Choose grilled or baked fish sandwiches, which offer healthy omega-3 fatty acids.

Grain and Veggie Bowls

• Burrito bowls: Restaurants like Chipotle often have bowls with brown rice, black beans, fajita veggies, and grilled protein.
• Market salads: Look for salads with mixed greens, lean protein, and fresh fruit, and always get dressing on the side.

Packing Your Own Portable Healthy Foods

Packing your own food offers the greatest control over ingredients and portion sizes.

Easy Portable Meal Ideas

• Wraps and sandwiches: Use whole-grain bread or tortillas and fill them with lean protein (turkey, chicken, or hummus), vegetables, and a healthy spread like avocado or a light vinaigrette.
• Mason jar salads: Layer dressing at the bottom, then harder vegetables, protein, grains, and finally leafy greens at the top. Shake before eating.
• Veggie and hummus boxes: Pack a container with hummus and an assortment of fresh vegetables like carrot sticks, cucumber slices, and bell peppers for a high-fiber, low-calorie snack or meal.
• Homemade trail mix: Combine nuts, seeds, and dried fruit for a nutrient-dense snack.
• Boiled eggs: A simple and portable source of high-quality protein.

Comparing Healthy Outdoor Food Choices

Here's a comparison of common outdoor meal options.

Food Type	Healthier Option	Less Healthy Option	Key Benefits of Healthy Option	Potential Downsides of Less Healthy Option
Fast Food	Grilled Chicken Sandwich (no mayo, whole grain bun)	Crispy Fried Chicken Sandwich (creamy sauce, white bun)	Lean protein, whole grains, lower in fat and calories.	High in saturated fat, calories, and refined carbs; often fried.
Mexican	Chicken Fajita Bowl (brown rice, beans, salsa)	Cheese Quesadilla or Fried Taco Plate (sour cream)	More fiber, lean protein, and lower fat.	High in saturated fat, sodium, and calories.
Asian	Vegetable Stir-fry (steamed rice, less oil)	Fried Rice or Creamy Curry (coconut milk)	Packed with fresh vegetables, lower fat.	High in oil, saturated fat, and sodium.
Italian	Pasta with Marinara Sauce (extra veggies, whole-grain pasta)	Pasta with Alfredo Sauce or Fried Calamari	Tomato-based sauce is lighter, more fiber with whole grains.	High in saturated fat and calories from creamy sauces and fried foods.
Homemade	Quinoa Salad with Roasted Vegetables and Chickpeas	Deli-Meat and White Bread Sandwich with Chips	High fiber, vitamins, and protein; uses fresh ingredients.	Processed meats are high in sodium; white bread has low fiber.

Healthier Street Food Options

With thoughtful selection, street food can be a healthy and convenient option.

Examples of Healthier Choices:

• Steamed dumplings or momos: Steamed versions have less fat than fried ones.
• Grilled corn (Bhutta): This is a great source of fiber and antioxidants.
• Fruit chaat: A fresh mix of fruits. Avoid those with added sugar or heavy syrups.
• Idli sambar: A steamed lentil and rice cake served with a vegetable-rich stew, making it light and easy to digest.

Conclusion: Making Informed Choices for Healthy Eating

Choosing the best healthy food to eat outside is about making informed decisions to make the most of your meal. By focusing on cooking methods like grilling or steaming and choosing whole foods rich in lean protein, fiber, and vegetables, you can successfully navigate restaurants, fast-food joints, and street markets. Preparing your own meals offers the best control over what you consume, but you can still make healthy choices while you're out and about. Remember to ask for substitutions, control your sauces, and focus on balanced plates to achieve your health goals.

For more detailed nutritional information and meal ideas, see guides from the Dietary Guidelines for Americans.

Frequently Asked Questions

How can I eat healthy at a fast-food restaurant?

Choose grilled chicken sandwiches or salads with dressing on the side. Opt for sides like a fruit cup, a baked potato, or steamed veggies instead of fries. Avoid creamy sauces and fried items.

What are some easy, portable homemade meals for eating outside?

Consider whole-grain wraps, mason jar salads, homemade trail mix, and containers of cut-up vegetables with hummus.

How do I avoid unhealthy additives in street food?

Choose steamed or grilled options like steamed momos or grilled corn. Opt for fresh fruit salads, and choose vendors with good hygiene.

Can I eat healthy at restaurants with different ethnic cuisines?

Yes, many offer healthy options. For instance, choose vegetable-based Indian curries, grilled kebabs in Greek or Mediterranean restaurants, or steamed and stir-fried dishes at Asian restaurants. Ask for sauces to be used sparingly or served on the side.

What are some healthy beverage options when eating out?

Choose water, unsweetened iced tea, or sparkling water. Avoid sugary drinks like regular sodas and fruit juices.

How can I manage portion sizes when ordering food outside?

Share an entrée, order an appetizer as your main meal, or ask for a to-go box at the start of your meal.

What are some healthy side dish alternatives at restaurants?

Choose a side salad, steamed or grilled vegetables, or a baked potato instead of fries. At Asian restaurants, steamed rice is preferable to fried rice.