What to Eat Healthy When You Go Out: Your Guide to Smarter Dining

December 8, 2025 •

4 min read

According to the U.S. Food and Drug Administration, certain chain restaurants are now required to post calorie counts on their menu boards, with additional nutrition information available upon request. With some simple planning and strategic choices, dining out doesn't have to be an unhealthy indulgence. This guide provides practical tips for making nutritious selections at any eatery, from sit-down restaurants to fast-food joints, to align with your health goals.

Quick Summary

This guide offers practical tips for making healthy choices while dining out, covering strategy, portion control, cooking methods, and smart substitutions. Learn to read menus effectively, navigate different restaurant types, and manage temptations to enjoy meals without derailing your diet. Actionable advice empowers you to stay on track at any eatery.

Key Points

Pre-Plan Your Meal: Review the restaurant's menu online before you arrive to make thoughtful, health-conscious decisions and avoid impulse ordering.
Control Portion Sizes: Restaurant servings are often oversized; ask for a half-portion, share an entree, or pack half the meal to-go immediately.
Opt for Healthier Cooking Methods: Choose dishes that are grilled, baked, broiled, or steamed over those that are fried, breaded, or covered in creamy sauces.
Add More Vegetables: Substitute fries or starchy sides with extra vegetables or a side salad to boost fiber and nutrients.
Request Sauces on the Side: Ask for dressings and condiments on the side to control the amount you use, reducing hidden calories and fat.
Make Smart Fast-Food Choices: At fast-food chains, look for grilled options, salads, or bowls and customize them with leaner toppings.
Choose Water Over Sugary Drinks: Skip the soda and other sugar-sweetened beverages in favor of water or unsweetened tea to cut empty calories.

Plan Ahead and Strategize Your Meal

One of the most effective strategies for eating healthy when you go out is planning. Reviewing the menu online before you arrive at the restaurant helps you make thoughtful decisions without being influenced by hunger or impulse. Most establishments have their menus accessible on their websites, often with nutritional information. This allows you to identify lean proteins, whole grains, and veggie-packed options in advance.

Pre-Meal Tactics to Prevent Overeating

Before you even leave the house, consider a small, healthy snack to curb intense hunger. A handful of nuts, a piece of fruit, or a small portion of yogurt can prevent you from arriving at the restaurant famished and over-ordering. Once seated, decline the bread basket or chips and salsa, or ask for them to be removed. Starting your meal with a broth-based soup or a side salad (with dressing on the side) can also help you feel full faster, leading to smaller main course consumption.

Master the Menu: Smarter Choices, Better Results

Not all menu items are created equal. Becoming a savvy menu reader means understanding preparation methods and identifying hidden calorie traps. Keywords like 'grilled,' 'baked,' 'broiled,' 'steamed,' 'roasted,' or 'poached' signal healthier cooking, while 'fried,' 'breaded,' 'crispy,' 'creamed,' 'battered,' or 'au gratin' suggest higher fat content.

Prioritize Vegetables and Lean Proteins

Balance your plate by ensuring half of it is filled with fruits or vegetables. Ask for extra veggies on sandwiches, pizzas, or as a side dish substitution for fries. Choose lean proteins like fish, skinless chicken, turkey, or plant-based proteins such as beans or tofu.

The Sauce and Condiment Conundrum

Sauces, dressings, and condiments can significantly increase a meal's fat, sodium, and calorie count. Always ask for these on the side. This simple request gives you full control over how much you add. For salads, opt for vinaigrettes over creamy dressings or use a squeeze of lemon juice instead.

Fast Food and On-the-Go Options

Healthy fast-food choices are more accessible than you might think. Many chains now offer grilled chicken sandwiches, salads, or bowls. The key is to customize your order. Opt for a lettuce wrap instead of a bun, choose a salad or apple slices instead of fries, and ask for sauces and condiments to be used sparingly or served on the side. Even at a fast-food restaurant, prioritizing a main dish with lean protein and veggies, and choosing a water or unsweetened iced tea over sugary drinks, makes a huge difference.

Healthy Choices at Popular Chains

Chick-fil-A: Grilled Chicken Sandwich (no mayo), Grilled Nuggets, or Market Salad.
Chipotle: Burrito Bowl with chicken or sofritas, brown rice, beans, fajita veggies, and salsa instead of sour cream and cheese.
Taco Bell: Chicken Soft Taco (fresco style) or a Veggie Bowl with black beans.
Wendy's: Apple Pecan Chicken Salad or a plain Baked Potato with chili.

Comparison of Cooking Methods

To illustrate the impact of preparation on a meal's health profile, here is a comparison of common cooking methods:


Cooking Method	Health Profile	Example Dish	Nutritional Impact
Grilled/Baked/Broiled	Lean and low-fat	Grilled salmon with asparagus	Retains nutrients, no added fats
Steamed	Very low-fat, retains nutrients	Steamed vegetables with lean protein	Maximizes vitamin and mineral retention
Fried/Deep-fried	High in saturated and trans fats	Fried chicken or french fries	Adds significant calories, unhealthy fats
Creamed/In Cheese Sauce	High in calories and saturated fat	Creamed spinach, pasta Alfredo	Adds heavy, calorie-dense sauces
Roasted	Moderate fat, retains flavor	Roasted chicken with vegetables	Uses minimal oil, relies on natural flavors

Mindful Eating and Portion Control

Restaurant portion sizes are notoriously oversized, often representing two or three standard servings. To combat this, try one of these strategies:

Order a half-portion or a lunch-sized meal if available.
Share an entrée with a dining companion.
Ask for a to-go box when your meal arrives and immediately pack half of it away for later.
Avoid buffets and all-you-can-eat specials, which encourage overeating.

Eating mindfully, or paying attention to your body's hunger and fullness cues, is crucial. Eat slowly and savor each bite. This gives your brain time to register that you are full, preventing you from overstuffing yourself.

Conclusion

Eating healthy when you go out is entirely achievable with a strategic mindset. By planning ahead, reading the menu wisely, prioritizing lean protein and vegetables, and being mindful of portion sizes and preparation methods, you can make informed choices that support your well-being. Whether at a fine-dining establishment or a fast-food counter, these tips empower you to enjoy your dining experience without compromising your health goals. It's not about restriction, but about making smarter, more conscious decisions that lead to sustainable, long-term healthy habits.

Frequently Asked Questions

Eat a small, healthy snack before you go, such as a piece of fruit, a handful of nuts, or a small bowl of yogurt, to curb extreme hunger and help you make better choices when ordering.

Choose a salad with leafy greens and a variety of colorful vegetables. Add a lean protein like grilled chicken or chickpeas. Ask for dressing on the side and use a minimal amount, or opt for a simple vinaigrette instead of a creamy option.

Swap french fries for a side salad, baked potato, or steamed vegetables. When choosing grains, ask for brown rice or quinoa instead of white rice.

When your meal arrives, ask for a to-go box and immediately set aside half of your food. You can also share an entree with a dining partner or order an appetizer as your main course.

Yes, many fast-food chains now offer healthier options like grilled chicken sandwiches, salads, and customizable bowls. The key is to opt for grilled over fried, increase vegetables, and limit high-fat condiments.

Pay attention to cooking methods and keywords on the menu. Avoid dishes described as 'buttery,' 'creamed,' or 'au gratin.' Choose meals that are grilled, baked, or steamed, and always ask for sauces on the side.

Stick to water, unsweetened iced tea, or sparkling water with a slice of lemon or lime. Avoid sugary drinks like soda, sweetened iced tea, and many cocktails, which add unnecessary calories.