What is the healthiest thing to order in a restaurant? A definitive guide

According to a study published in the journal Public Health Nutrition, the average restaurant meal contains more than half of a person's daily calorie requirement, making healthy choices a challenge. So, what is the healthiest thing to order in a restaurant to stay on track without sacrificing flavor or enjoyment?

Quick Summary

This comprehensive guide explores general strategies and specific menu recommendations for choosing the healthiest options when dining out, from modifying dishes and controlling portions to picking lean proteins and vegetable-rich sides across diverse cuisines.

Key Points

• Ask for Preparation Adjustments: Request dishes to be baked, broiled, grilled, or steamed instead of fried or sauteed with excessive oil.

• Request Sauces on the Side: Control your intake of high-calorie, fatty dressings, and sauces by having them served separately.

• Prioritize Vegetables: Swap carb-heavy sides like rice, pasta, or fries for extra portions of steamed or roasted vegetables.

• Opt for Lean Proteins: Choose grilled fish, skinless chicken breast, or plant-based proteins like tofu and legumes over fatty red meats and fried options.

• Mind Portion Sizes: Share an entrée, order a smaller plate, or set aside half of your meal in a to-go box immediately to prevent overeating.

• Choose Healthier Appetizers: Select broth-based soups, salads with light dressing, or grilled vegetable skewers instead of fried starters.

General Principles for Healthy Restaurant Dining

Eating healthily at a restaurant is about more than just picking a salad. It involves strategic choices, a little planning, and not being afraid to ask for modifications. By learning to decode menus and request smarter preparation methods, you can significantly reduce the amount of unhealthy fats, sodium, and excess calories in your meal.

Decoding the Menu and Avoiding Pitfalls

Restaurant menus often contain hidden clues that signal higher calorie and fat content. Look for trigger words that indicate an unhealthier cooking method or ingredient profile.

Menu Keywords to Watch Out For:

• Creamy: Indicates sauces made with heavy cream, which are high in saturated fat.
• Crispy, Fried, Battered, Breaded: Refers to deep-fried items that contain excess calories and unhealthy trans fats.
• Cheesy, Scalloped, Au Gratin: These terms suggest dishes with added cheese and butter, increasing fat and sodium.
• Sauced, Glazed: Can indicate high sugar content, especially in sweet and sour or BBQ dishes.

Instead, focus on menu items described with the following healthier preparation methods:

• Grilled
• Baked
• Broiled
• Roasted
• Steamed
• Poached

Simple Modifications and Portion Control

One of the most effective strategies is to customize your order. Most chefs are willing to accommodate simple requests that improve the nutritional profile of your meal.

Tactics for Healthier Modifications:

• Sauce and Dressing on the Side: This allows you to control how much you use, and you can even mix it with a bit of water to thin it out.
• Double the Vegetables: Instead of carb-heavy sides like fries or rice, ask for extra steamed or roasted vegetables.
• Watch Portion Sizes: Restaurant servings are notoriously large. Ask for a lunch-sized portion, share an entree with a companion, or request a to-go box when your meal arrives and immediately pack away half.
• Skip the Freebies: Politely decline the bread basket or chips and salsa that arrive before your meal to save your appetite for the main course.

Making the Best Choices Across Cuisines

The healthiest thing to order in a restaurant varies depending on the type of cuisine. Here is a breakdown of smart choices for some popular restaurant types.

Italian Restaurants

Italian food is not all creamy sauces and massive pasta bowls. You can make excellent, healthy choices by focusing on lean protein and vegetable-based sauces.

• Choose this: Grilled chicken or seafood, primavera (vegetable-based) sauce, minestrone soup, thin-crust pizza with extra veggies.
• Avoid this: Creamy Alfredo sauces, lasagna, cheese-stuffed pastas, fried calamari.

Mexican Restaurants

While chips and refried beans are tempting, healthier options rich in lean protein and fresh vegetables abound.

• Choose this: Grilled shrimp or fish, chicken or vegetable fajitas (use lettuce wraps or corn tortillas), chili verde, black bean soup, soft tacos with salsa.
• Avoid this: Fried taco shells, chips with queso, chimichangas, large portions of refried beans and cheese.

Asian Restaurants (Chinese, Thai, Japanese)

Asian cuisine offers many vegetable and protein-rich dishes, but you must be wary of hidden oils and sugars.

• Choose this: Steamed or stir-fried vegetables with chicken, fish, or tofu; steamed brown rice; miso soup; sushi or sashimi.
• Avoid this: Fried rice, General Tso's chicken, lo mein, deep-fried spring rolls, dishes with heavy or sweet sauces.

American Diners & Burger Joints

Even at classic American spots, smart choices are possible. Prioritize preparation methods and side swaps.

• Choose this: Veggie or turkey burger (bun-less or on a whole wheat bun), grilled chicken sandwich, side salad with light dressing.
• Avoid this: Jumbo burgers, triple-stacked sandwiches, fried chicken, large fries, and onion rings.

Comparison: Common Restaurant Orders vs. Healthy Alternatives

Category	High-Calorie Option	Healthy Alternative	Key Benefit of Alternative
Appetizer	Fried Calamari with aioli	Grilled calamari or a broth-based soup	Lower fat content, less sodium, more nutrients.
Main Course	Creamy Chicken Alfredo	Grilled Chicken with marinara or marsala sauce	Significantly fewer calories and saturated fat.
Side Dish	French Fries	Steamed vegetables or side salad (dressing on the side)	Adds fiber and nutrients, dramatically reduces calories and unhealthy fats.
Topping	Bacon bits and croutons	Nuts, seeds, or fresh veggies	Higher in healthy fats and fiber, lower in sodium and empty calories.
Drink	Sugary Soda or Milkshake	Water with lemon, unsweetened tea	Zero calories, promotes hydration, and avoids blood sugar spikes.

Conclusion: Prioritize Whole Foods and Smart Modifications

The healthiest thing to order in a restaurant is rarely a single, specific dish, but rather the meal that best aligns with your health goals through mindful ordering and modification. The best meals focus on a foundation of lean protein and a generous portion of vegetables, prepared with minimal oil, butter, and heavy sauces. By paying attention to the menu's language, controlling your portions, and making smart substitutions, you can enjoy dining out without compromising your well-being. Ultimately, your health is a long-term investment, and every choice, big or small, contributes to the bigger picture. Embracing these strategies ensures you can eat out healthily, frequently, and enjoyably.

Actionable Checklist for Your Next Restaurant Trip

• Plan Ahead: Look up the menu online to identify healthy options and potential modifications before you go.
• Start with Water: Drink a glass of water before your meal to help curb initial hunger.
• Skip the Bread: Politely decline the bread basket or chip refill to avoid extra calories.
• Speak Up: Don't hesitate to ask your server how a dish is prepared or to request healthier substitutions.
• Sauce on the Side: Always order dressings and sauces on the side to control your intake.
• Lean Protein Focus: Prioritize lean protein sources like grilled fish, chicken breast, or tofu.
• Bulk with Veggies: Ask to substitute carbohydrate-heavy sides with extra steamed or roasted vegetables.
• Practice Portion Control: Consider ordering an appetizer as your main course, splitting an entree, or boxing up half for later.

Frequently Asked Questions

What is the single healthiest meal I can order in almost any restaurant?

A grilled fish or chicken breast served with steamed or roasted vegetables is consistently one of the healthiest, most balanced choices available at most restaurants.

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

Ensure your salad is packed with dark leafy greens and lean protein, ask for dressing on the side, and skip high-fat toppings like croutons, cheese, and bacon bits.

Are creamy pasta dishes always an unhealthy choice?

Generally, yes. Creamy sauces like Alfredo are high in saturated fat and calories. Opt for a tomato-based marinara or marsala sauce instead for a healthier meal.

What should I look for when ordering at a fast-food restaurant?

Look for grilled chicken sandwiches (without mayonnaise or special sauces), small salads with vinaigrette, or options from the children's menu to manage portion size and calories.

How do I avoid overeating when restaurant portions are so large?

A simple trick is to ask for a to-go box with your meal and pack away half of it before you start eating. You can also order from the appetizer menu or split an entrée with someone.

Are all vegetarian options at restaurants automatically healthy?

No. Many vegetarian dishes can be high in calories and fat due to creamy sauces, cheese, or frying. Always check the preparation method and ingredients, and prioritize dishes with plenty of fresh vegetables and legumes.

What's a good alternative to soda or sugary drinks?

Stick to water with a lemon or lime wedge, unsweetened iced tea, or sparkling water to avoid extra calories and sugar from drinks.