What is the healthiest food to eat out?

According to a study published by the Journal of the Academy of Nutrition and Dietetics, dining out frequently can increase your risk of chronic health issues due to higher levels of saturated fat and sodium in restaurant food. This guide will help you navigate restaurant menus to find what is the healthiest food to eat out, ensuring you can enjoy dining without compromising your health goals.

Quick Summary

This comprehensive guide offers practical tips for making healthy choices when eating out, focusing on nutrient-dense options across various cuisines. Learn how to select lean proteins, maximize vegetable intake, and avoid common pitfalls like high-sodium sauces and oversized portions to maintain a healthy diet while dining out.

Key Points

• Prioritize Grilled and Steamed Dishes: Opt for cooking methods that use less oil and fat, such as grilling, baking, or steaming, instead of frying.

• Be Mindful of Sauces and Dressings: Always ask for sauces, dressings, and condiments on the side to control the amount you consume.

• Maximize Vegetable Intake: Order extra vegetables or a side salad to boost fiber and nutrients, swapping out less healthy sides like french fries.

• Control Portion Sizes: Restaurant portions are often larger than necessary; consider sharing an entree or taking half of it home to avoid overeating.

• Choose Leaner Proteins: Go for lean protein sources like fish, chicken, or plant-based options like tofu and beans over fatty cuts of meat or processed alternatives.

• Read Menus Carefully: Pay attention to menu descriptions and look for key terms like 'fresh,' 'lean,' or 'light'.

• Skip Sugary Drinks: Choose water or other zero-calorie beverages over sugary sodas, juices, and cocktails.

Eating out doesn't have to sabotage your health goals. While restaurant meals often contain higher levels of sodium, sugar, and saturated fats than home-cooked food, most establishments offer healthy options if you know what to look for. From Japanese cuisine rich in Omega-3 fatty acids to Mediterranean dishes loaded with heart-healthy olive oil, healthier choices are available across diverse menus. The key is to be a savvy diner, understanding how to read a menu and make smart substitutions.

Decoding the Menu: Key Healthy Eating Terms

When you first look at a menu, certain words can signal a healthier preparation method. By actively seeking these terms, you can significantly reduce your intake of unnecessary fats and calories.

• Grilled, Broiled, Baked, or Steamed: These cooking methods use less added oil and butter than frying, resulting in lower fat content.
• Lean, Fresh, or Light: These descriptors often indicate a healthier or lower-calorie version of a dish.
• Sauce on the Side: This allows you to control the amount of fatty or creamy sauces you consume. Opt for lighter alternatives like tomato-based sauces or vinaigrettes.
• Roasted or Sautéed: A good indicator of cooked vegetables, though you can still ask for minimal oil.

Healthiest Choices by Cuisine

No matter the restaurant, from fast-casual to fine dining, you can find nutritious options. Knowing what to order in specific types of restaurants can make a world of difference.

Asian Cuisine

• Japanese: Opt for sashimi, miso soup, or vegetable stir-fries. Avoid tempura and heavy, creamy sauces. Sushi can be healthy, but watch out for rolls with lots of tempura, mayonnaise, or cream cheese.
• Chinese: Focus on steamed or stir-fried dishes, such as chicken with broccoli or moo goo gai pan. Ask for extra vegetables and light sauce. Avoid fried dishes like spring rolls and sweet and sour pork, and leave some rice behind to reduce calories.
• Thai: Look for stir-fries or dishes with lean protein and plenty of vegetables. Tom Yum soup is a great low-fat, high-flavor starter. Be cautious with creamy coconut milk curries.

Mediterranean and Middle Eastern

• Greek/Lebanese: Excellent choices include grilled skewers (kebabs) of chicken or shrimp, hummus, and tabouli. Enjoy the healthy fats in hummus and baba ganoush, but use vegetables instead of pita bread for dipping to save hundreds of calories.
• Italian: Go for pasta with a tomato or vegetable-based sauce instead of cream-based ones. Thin-crust pizza with veggie toppings is a better choice than deep-dish. Start with minestrone soup or a side salad with vinaigrette.

American and Fast-Food

• Fast-Casual Bowls: Burrito bowls (minus the tortilla and excessive cheese), grain bowls with plenty of veggies, and healthy fats like avocado are great options.
• Burgers and Sandwiches: Choose a grilled chicken sandwich or a small, single-patty burger. Opt for a side salad or baked potato instead of fries and go for whole-grain buns.

Mexican

• Fajitas and Tacos: Order fajitas with grilled chicken or steak and load up on veggies. Opt for soft corn tortillas over fried shells. Burrito bowls are also a solid choice if you skip the large, refined flour tortilla.

Side Dishes: Making Smarter Swaps

Side dishes can be a major source of hidden calories, fat, and sodium. Make these simple swaps to keep your meal on track:

• Swap Fries for Veggies: Instead of french fries, ask for a side of steamed vegetables, a side salad, or a baked potato.
• Brown vs. White: If offered, choose brown rice over white rice, or whole-grain bread over white bread.
• Ditch the Cream: When ordering a baked potato, ask for salsa or a small amount of sour cream instead of butter and cheese.

Comparison Table: Healthy vs. Unhealthy Restaurant Choices

Cuisine	Healthier Option	Less Healthy Option
Asian	Steamed vegetable dumplings, Chicken & Broccoli Stir-Fry, Miso Soup	Sweet & Sour Pork, Egg Rolls, Fried Rice
Mediterranean	Chicken or Shrimp Kebabs, Greek Salad (dressing on side)	Lamb Gyro with creamy sauce, Fried Falafel
Italian	Pasta with tomato sauce, Thin-crust veggie pizza, Minestrone soup	Creamy pasta, Deep-dish pizza, Garlic bread
Mexican	Grilled fish tacos, Burrito bowl with beans and salsa, Chicken fajitas	Nachos with queso, Fried chimichangas, Burrito with extra sour cream
American	Grilled chicken sandwich (whole wheat bun), Side salad, Baked potato	Cheeseburger, Fried chicken tenders, French fries

Mindful Eating and Portion Control

Restaurant portion sizes can be excessively large, leading to overeating. Practice mindful eating to stay in control.

• Share a Meal: Split an entree with a dining companion.
• Box Half of It: Ask for a to-go box with your meal and pack up half of it before you even begin eating.
• Eat Slowly: Savoring your food gives your body time to register fullness.
• Don't Arrive Starving: Have a small, healthy snack, like an apple, before you go to the restaurant to prevent impulse ordering.

Conclusion: Your Power to Choose

While restaurant dining can pose challenges to a healthy lifestyle, the power to make nutritious choices lies with you. By looking for whole foods—lean proteins, fresh vegetables, and whole grains—and being mindful of cooking methods, portion sizes, and hidden add-ons, you can find the healthiest food to eat out no matter where you are. Prioritizing grilled or steamed dishes, asking for sauces on the side, and making smart substitutions allows you to enjoy the social aspect of eating out without sacrificing your dietary goals. With a little knowledge and planning, a world of healthy, delicious dining options awaits. For more information on dietary guidelines, consult reputable sources like the World Health Organization.

Your Action Plan for Healthier Dining

• Research Menus Online: Look up nutritional information or healthy menu indicators before you go.
• Skip Sugary Drinks: Opt for water, unsweetened iced tea, or sparkling water instead of soda or juice.
• Fill Up on Fiber: Order extra vegetables or a side salad to increase fiber intake and fullness.
• Be Smart with Dressings: Always get dressings, sauces, and condiments on the side to control portions.
• Don't Be Afraid to Ask: Inquire about cooking methods and substitutions to make a meal healthier.

Lists of Healthiest Foods and Best Practices

Top 5 Healthiest Protein Choices

• Grilled Fish (like Salmon): Rich in Omega-3 fatty acids.
• Grilled Chicken Breast: A lean protein source.
• Tofu or Beans: Excellent plant-based protein sources.
• Shrimp: Low in fat and high in protein.
• Lentils: Great for stews, soups, or side dishes.

Top 5 Healthiest Vegetable Choices

• Spinach and Leafy Greens: Versatile and nutrient-dense.
• Broccoli and Cruciferous Veggies: Packed with nutrients and great steamed.
• Asparagus: Low in calories and rich in Vitamin K.
• Bell Peppers: Crunchy, sweet, and full of Vitamin C.
• Tomatoes: Excellent source of potassium and Vitamin C.

Worst 5 Unhealthy Dining Traps

• Creamy Sauces: High in saturated fat and calories.
• Deep-Fried Items: Adds a significant amount of unhealthy fats.
• Oversized Portions: Leads to overeating and excessive calorie intake.
• Sugary Beverages: Full of empty calories and added sugars.
• Refined Grains: White bread, pasta, and rice offer fewer nutrients than whole-grain alternatives.

Frequently Asked Questions

What is the healthiest meal to order at a fast-food restaurant?

At most fast-food restaurants, a grilled chicken sandwich on a whole-grain bun with a side salad is a healthier option than a cheeseburger with fries. Burrito bowls are also a good choice if you limit the cheese and sour cream.

How can I make a salad healthier at a restaurant?

To make a salad healthier, choose darker greens like spinach or kale, load up on vegetables, and get the dressing on the side. Avoid excessive toppings like cheese, fried wontons, and bacon bits.

Are all curries healthy options?

Not all curries are created equal. While many contain healthy spices, creamy curries made with coconut milk are often high in saturated fat. Opt for broth-based curries or stir-fries instead, or spoon the vegetables and meat from the sauce.

Is sushi a healthy choice when eating out?

Sushi can be a healthy choice, especially options with lean fish and vegetables. However, avoid rolls that are deep-fried (tempura) or contain high-fat additions like mayo, cream cheese, or sugary sauces.

What should I look for when ordering an Italian meal?

When ordering Italian, select pasta dishes with a tomato or vegetable-based sauce rather than a creamy one. A thin-crust pizza with vegetable toppings is also a good option. Consider a minestrone soup or a salad to start.

How can I reduce my sodium intake when dining out?

You can reduce your sodium intake by limiting salty sauces (like soy or teriyaki), avoiding processed meats, and asking for less salt to be added during cooking. Using a fork or chopsticks to leave excess sauce behind is also helpful.

What are some healthy alternatives to fries?

Healthy alternatives to fries include a side salad with a light vinaigrette, steamed vegetables, or a baked potato. Many places will allow you to substitute sides upon request.