What to Eat When You Go Out to Eat? A Guide to Making Healthier Choices

December 10, 2025 •

4 min read

According to a study published in the Journal of the American Academy of Nutrition and Dietetics, meals prepared away from home are consistently higher in calories, fat, and sodium. However, this doesn't mean you can’t enjoy social dining while staying on track with your wellness goals. This guide shows you what to eat when you go out to eat, empowering you with the knowledge to make mindful decisions without sacrificing flavor or fun.

Quick Summary

This article outlines effective strategies for navigating restaurant menus to make healthier food choices. Learn to manage portion sizes, choose nutritious preparations, and select better side dishes and drinks. Practical tips for various dining scenarios are included.

Key Points

Plan Ahead: Review the menu online before arriving to make mindful choices and avoid impulse decisions.
Decode Menu Terms: Favor dishes described as grilled, baked, or steamed over fried or creamy preparations.
Request Modifications: Ask for dressings and sauces on the side to control fat and sodium content.
Control Portions: Eat mindfully, share an entree, or box up half your meal to prevent overeating.
Start with Water or Salad: Hydrate before ordering and consider a broth-based soup or salad to curb initial hunger.
Choose Smart Swaps: Opt for baked potatoes or steamed vegetables instead of fries and whole grains over refined grains.

Plan Ahead and Set Intentions

Planning is the most effective strategy for making healthy choices when you go out to eat. Instead of arriving at a restaurant ravenous and making impulsive decisions, take a few minutes beforehand to prepare. Most restaurants have their menus available online, allowing you to browse options and set clear intentions for your meal. Decide if you're aiming for a lean protein, more vegetables, or if you plan to save calories for a modest dessert. Drinking a glass of water before you leave can also help you feel more full, curbing the temptation to overeat. If you're attending a gathering, communicating your dietary preferences to the organizer can help ensure there are suitable options available.

Decode the Restaurant Menu Like a Pro

Understanding how food is prepared is key to identifying healthier options. The menu often contains clues that can help you avoid hidden fats and calories. Look for certain keywords and steer clear of others. For example, choose dishes that are 'baked,' 'grilled,' 'steamed,' 'broiled,' or 'roasted'. Be wary of menu items described as 'creamy,' 'fried,' 'battered,' 'crispy,' or 'au gratin'. You should also feel empowered to ask your server questions about preparation methods and ingredients.

Mindful Ordering and Smart Swaps

Start with Soup or Salad: Beginning your meal with a broth-based soup or a side salad can help you feel satiated with fewer calories, reducing the amount you eat during the main course.
Ask for Sauces on the Side: Dressings and heavy sauces are often loaded with extra fat and sodium. Requesting them on the side gives you control over how much you use. Use a fork to dip your food into the dressing rather than drowning it. Choose vinaigrette-based dressings over creamy options.
Prioritize Lean Proteins and Vegetables: Opt for lean protein sources like fish, skinless chicken breast, or turkey. Fill your plate with extra vegetables, asking for them steamed or grilled without added butter. Many ethnic restaurants, such as Japanese or Thai, offer a variety of naturally healthy, vegetable-rich dishes.
Choose Whole Grains: Request whole-grain alternatives for your bread, rice, or pasta. These are higher in fiber and can help you stay fuller longer.

Master Portion Control Like a Pro

Restaurant portion sizes have increased dramatically over the years. It’s easy to eat far more than you need, even if the food itself is healthy. Here are some tactics to manage portions effectively:

The Half-Plate Rule: When your meal arrives, immediately ask for a to-go box and pack up half of it. This strategy works by removing the temptation to overeat and gives you a ready-made lunch for the next day.
Share an Entrée: Split a large main course with your dining companion or opt for two smaller appetizers instead of one oversized entrée.
Eat Mindfully: Put your fork down between bites, savor the flavors, and engage in conversation. It takes about 20 minutes for your brain to receive the signal from your stomach that you are full. Eating slowly helps you recognize this signal before you’ve eaten too much.

Navigating Different Cuisines

No matter the type of restaurant, you can find healthy options with a strategic approach.

Comparison Table: Healthy vs. Less Healthy Restaurant Choices


Cuisine Type	Healthier Options	Less Healthy Options
Italian	Minestrone soup, grilled fish, chicken cacciatore, marinara sauce on whole-wheat pasta	Creamy pasta sauces (alfredo), fried calamari, cheesy breadsticks, veal parmigiana
Mexican	Grilled fish or chicken tacos on corn tortillas, chicken fajitas (skip the sour cream), veggie burrito bowl	Fried tortilla chips with queso dip, burritos with large portions of cheese and sour cream, crispy fried taco shells
American	Grilled chicken sandwich on a whole-wheat bun, veggie burger, salad with grilled salmon	Deep-fried chicken tenders, cheeseburger with bacon and rich sauces, french fries, onion rings
Chinese	Steamed chicken or fish with vegetables, chop suey, hot and sour soup, stir-fries with brown rice	Fried rice, sweet and sour dishes with sugary sauces, deep-fried egg rolls, wonton soup
Japanese	Sashimi, seaweed salad, grilled salmon teriyaki, edamame, vegetable or salmon-based sushi	Tempura (deep-fried), rich and creamy sauces, large portions of tempura-fried rice, rolls with high-fat fillings

Conclusion: Making Conscious Choices a Habit

Mastering what to eat when you go out to eat is a practice of making conscious choices rather than imposing strict rules. By planning ahead, reading the menu wisely, and controlling your portions, you can enjoy dining out while supporting your health goals. These strategies aren't about deprivation but about empowerment. They allow you to be in control of your dining experience, turning an outing into a delicious and nourishing success. Whether you're at a casual eatery or a fine-dining establishment, these tips will help you navigate your options with confidence. Remember that eating is not just about sustenance but also enjoyment, and with these tools, you can have the best of both worlds.

Visit the Academy of Nutrition and Dietetics for more expert-backed nutrition advice.

Frequently Asked Questions

Have a small, healthy snack a couple of hours before your meal, such as an apple with peanut butter, a handful of nuts, or some Greek yogurt. This prevents you from arriving ravenous and overordering.

Ask for a to-go box when your meal is served and immediately pack up half of it for later. Alternatively, share an entrée with a dining companion or order from the appetizer menu.

Choose dishes that are grilled, baked, or steamed instead of fried. Ask for sauces and dressings on the side and use them sparingly. You can also swap out creamy toppings like cheese and sour cream for salsa or extra veggies.

Not necessarily. While a salad can be a great option, it can quickly become unhealthy with high-calorie additions like fried chicken, excessive cheese, bacon bits, and creamy dressings. Always ask for lean protein, extra vegetables, and a vinaigrette on the side.

Choose water, sparkling water with a lemon or lime wedge, unsweetened iced tea, or black coffee. These options are hydrating and don't contain the extra calories or sugar found in sodas and alcoholic beverages.

Avoid buffets if you can, as they encourage overeating. If you must attend, use a smaller plate and fill it with vegetables and lean protein first. Survey all your options before serving yourself and avoid going back for multiple helpings.

Instead of a rich, sugary dessert, opt for a fruit-based option like a fruit salad or a sorbet. Sharing a dessert with the table is another good strategy. Finishing with a coffee or herbal tea can also provide a satisfying end to your meal.