What is the healthiest food you can eat at a restaurant? A Comprehensive Guide to Smart Dining

According to the American Heart Association, it is possible to eat out without ditching your diet. Knowing what is the healthiest food you can eat at a restaurant? is key, and it often comes down to understanding preparation methods and making smart menu substitutions.

Quick Summary

A comprehensive guide to ordering healthier restaurant meals by focusing on grilled proteins, ample vegetables, and minimal sauces. It provides concrete examples for various cuisines and fast-food locations, along with actionable tips for healthier dining.

Key Points

• Choose your cooking method wisely: Prioritize grilled, baked, or steamed dishes over fried, breaded, or creamy options to minimize unhealthy fats.

• Request sauces and dressings on the side: This gives you full control over how much you add, saving calories, fat, and sodium.

• Embrace the veggies: Ask for a side of steamed vegetables or a side salad instead of french fries, or double up on veggies in your main dish.

• Select lean proteins: Opt for fish, skinless chicken, seafood, or plant-based proteins like tofu and beans over fattier cuts of red meat.

• Manage portion sizes proactively: Ask for a half-portion, split an entree, or request a to-go box as soon as your meal arrives to prevent overeating.

• Drink smart: Choose water, unsweetened tea, or seltzer instead of high-calorie, sugary beverages like soda or juice.

The Foundation: Smart Ordering Strategies

Eating healthily at a restaurant doesn't have to mean limiting yourself to salads. The key is to be an informed diner, paying close attention to how food is prepared and opting for modifications where possible. A great first step is to check the restaurant's menu online before you go. This allows you to review nutritional information and make a plan without feeling pressured or rushed once you arrive.

Deciphering the Menu: Keywords for Health

Look for specific cooking methods that suggest less fat is used. Words like grilled, baked, roasted, steamed, broiled, and poached are excellent indicators of a healthier choice. Conversely, be cautious of terms that indicate higher fat or calorie counts, such as fried, crispy, battered, breaded, creamed, au gratin, or prepared with butter.

Mastering Modifications

Don't be afraid to make special requests. Most restaurants are willing to accommodate simple changes to help you customize your meal. A few powerful modifications include:

• Get sauces and dressings on the side: This gives you control over how much you add to your meal, saving calories and fat. Many sauces are high in sugar and sodium.
• Prioritize vegetables: Ask to swap starchy sides like french fries for steamed vegetables, a side salad, or a baked potato. You can also ask for extra veggies in stir-fries, bowls, and pasta dishes to increase fiber and nutrient intake.
• Choose leaner proteins: Opt for skinless chicken breast, fish, seafood, or plant-based proteins like tofu or beans over fatty cuts of meat or processed options.
• Control your carbs: Request whole-grain alternatives like brown rice or whole-wheat pasta and bread when available. You can also skip the bun on burgers or limit tortilla intake.

Healthiest Picks Across Popular Cuisines

The healthiest food options vary depending on the type of restaurant. Here are some smart choices you can make in popular settings:

Chinese and Thai

Asian cuisine offers many healthy options, but also potential pitfalls like excess oil and sugary sauces.

• Healthy Choices: Go for steamed spring rolls instead of fried ones. Look for vegetable stir-fries with chicken, tofu, or seafood and ask for less oil. Soups like hot-and-sour or miso are also good choices. Opt for steamed brown rice over fried rice.
• What to Limit: Be mindful of creamy curries made with coconut milk, which can be high in saturated fat. Avoid deep-fried items like sweet and sour pork or General Tso's chicken.

Mexican

This cuisine can be a minefield of cheese and fried items, but it also has vibrant, healthy ingredients.

• Healthy Choices: Grilled fish or chicken fajitas are excellent, as is grilled shrimp. Request corn tortillas, which are often lower in calories than flour ones. Opt for black beans instead of refried beans. Use salsa as a topping instead of sour cream or queso.
• What to Limit: Skip the endless chips and salsa. Steer clear of chimichangas, quesadillas, and anything described as crispy.

Italian

Italian food can range from light and flavorful to heavy and decadent.

• Healthy Choices: Minestrone soup is a great start. Choose tomato-based sauces like marinara over creamy, cheesy sauces like alfredo. A thin-crust pizza with lots of vegetable toppings is a solid choice, just ask for less cheese. Grilled chicken or seafood entrees are also good options.
• What to Limit: Fried calamari, cheese-stuffed pastas, and thick-crust pizzas loaded with processed meats should be avoided or shared sparingly.

Making Smart Choices at Fast-Casual Restaurants

Even quick-service chains have healthier choices if you know what to look for.

Restaurant Chain	Healthier Menu Items	Less Healthy Alternatives
Chipotle	Burrito Bowl with chicken or sofritas, black beans, fajita veggies, salsa, and guacamole	Large burritos with extra cheese, sour cream, and carnitas
Chick-fil-A	Grilled Chicken Nuggets, Market Salad, Egg White Grill for breakfast	Spicy Chicken Deluxe Sandwich, breaded chicken options, fries
Subway	Veggie Delite, Oven-Roasted Turkey or Roast Beef on whole-grain bread, loaded with veggies	Tuna Salad, sandwiches with high-fat meats and extra cheese
Panera Bread	Green Goddess Chicken Cobb Salad, Asian Sesame Chicken Salad, Homestyle Chicken Noodle Soup	Cream-based soups, mac & cheese, many of the heavy bakery items

Example Healthier Meal Combos

To make your ordering even easier, here are a few examples of healthy, balanced meals you can construct from restaurant menus:

• Steakhouse: A lean cut of steak (sirloin or filet mignon) prepared grilled or broiled, with a side of steamed asparagus and a plain baked potato. Skip the cheesy toppings and extra butter.
• Seafood Restaurant: Grilled salmon or broiled scallops with a side of mixed greens with vinaigrette on the side and a wild rice pilaf.
• Greek Restaurant: Chicken souvlaki or a mixed veggie platter with hummus and baba ganouj. Use veggies to dip instead of pita bread.

Simple Strategies for Success

Here are some quick-hitting tips to ensure your dining experience stays on track:

• Order broth-based soups instead of creamy ones to start your meal.
• Fill up on water throughout the meal to stay hydrated and feel fuller.
• Share a dessert with your dining partner or opt for fresh fruit or sorbet instead.
• Ask for a to-go box immediately and put half your meal away to control portions.
• Request no extra salt be added to your food during preparation.

Conclusion

Navigating restaurant menus for healthy options is entirely manageable with a little preparation and a few smart strategies. The healthiest food you can eat at a restaurant isn't one specific dish, but rather a meal that is built on a foundation of lean protein, plenty of vegetables, and minimal added fats and sugars. By focusing on cooking methods, requesting simple substitutions, and being mindful of portion sizes, you can enjoy dining out without compromising your nutritional goals.

For more healthy eating tips, consult reliable sources such as the American Heart Association.

Frequently Asked Questions

Are all restaurant salads healthy?

Not necessarily. Salads can become unhealthy if they are loaded with creamy dressings, excessive cheese, candied nuts, or fried toppings like crispy chicken or bacon bits. To make a salad healthier, opt for a lean protein, fresh vegetables, and an oil-based dressing served on the side.

What's a good low-calorie appetizer to order?

Broth-based soups, like minestrone or vegetable soup, are great choices. They help fill you up with fewer calories than creamy soups or fried starters like egg rolls or mozzarella sticks.

How can I make a pizza order healthier?

Order a thin or whole-wheat crust with light cheese and plenty of vegetable toppings. Skip high-fat meat toppings like pepperoni and sausage, or choose grilled chicken instead.

How do I choose a healthier option at a Mexican restaurant?

Select grilled options like fish or chicken fajitas, or a burrito bowl with chicken, black beans, fajita veggies, and salsa. Pass on refried beans, sour cream, and queso, and go easy on the chips.

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

Yes. Look for grilled chicken sandwiches or salads, ask for light or no mayo, and swap fries for fruit or a side salad. Many chains now list nutritional information on their websites.

How can I avoid overeating free bread or chips?

Politely ask the server to remove the bread or chip basket from your table before you are tempted. You can also eat a small, healthy snack before heading to the restaurant.

What are some healthy substitutions for sides?

Instead of french fries, ask for a baked potato (light on butter/sour cream), steamed vegetables, or a side salad. In Asian cuisine, choose steamed brown rice over fried rice.