What to order when you want to eat healthy? A dietitian's guide

October 14, 2025 •

4 min read

According to the American Heart Association, it's possible to make healthy choices when ordering takeout or dining out by paying attention to menu descriptions and cooking methods. This guide will provide actionable tips on what to order when you want to eat healthy, ensuring you can enjoy a meal out without compromising your nutritional goals.

Quick Summary

This article explores strategies for making nutritious food choices while eating away from home, covering menu navigation, cooking method identification, portion control, and healthier substitutions across various cuisines. Discover how to control fat, sodium, and portion sizes to support a healthy diet, even when dining out.

Key Points

Check Menus Online: Before you arrive, research the menu to identify healthy options and review nutritional information where available.
Understand Cooking Methods: Look for dishes that are grilled, baked, steamed, or broiled, and avoid foods described as fried, crispy, or battered.
Control Portions: Request a half-portion, share an entrée, or box up half of your meal to save for later.
Opt for Lean Protein: Choose lean meat like chicken breast, fish, and legumes over high-fat alternatives.
Prioritize Vegetables and Whole Grains: Add a side salad or steamed veggies, and select whole grains like brown rice or whole-wheat bread when possible.
Order Sauces on the Side: Control your intake of high-fat, high-sodium sauces and dressings by asking for them on the side.
Choose Water or Unsweetened Beverages: Skip sugary drinks, cocktails, and other high-calorie beverages.
Navigate Fast Food Wisely: Most chains offer grilled chicken, salads, or other healthier options—just be sure to customize them with healthy sides and less sauce.

Dining out and maintaining a healthy diet can feel like opposing forces. Restaurant meals are often high in saturated fat, salt, and calories, but with a few strategic approaches, you can navigate menus successfully. The key is to be proactive and informed, making conscious decisions before and during your meal.

Plan Ahead: Research the Menu Before You Go

One of the most effective strategies is to check the restaurant's menu online in advance. This gives you time to make a thoughtful decision, free from the pressure of a hungry moment. Many chain restaurants and fast-food eateries provide nutritional information on their websites, which can be invaluable. Look for dishes that feature lean protein, a variety of vegetables, and whole grains. Planning ahead helps you resist impulse orders and allows you to enjoy the dining experience with confidence.

Decipher the Menu: Understand Cooking Methods and Keywords

Learning to read between the lines on a menu is a powerful skill. The way a dish is prepared significantly impacts its nutritional profile. Look for trigger words and their healthier counterparts.

Healthier cooking methods: Grilled, baked, broiled, steamed, poached, or roasted.
Methods to limit: Fried, deep-fried, battered, crispy, or breaded.
Sauce awareness: Request creamy, cheesy, or buttery sauces on the side. Opt for tomato-based sauces, olive oil, or a simple vinaigrette instead.

Ask your server questions if you are unsure about a dish's preparation. Most restaurants are willing to accommodate simple requests, such as preparing food with olive oil instead of butter.

Mindful Portions and Strategic Modifications

Restaurant portion sizes are notoriously large and can lead to overeating. You can control this with a few simple techniques.

Portion Control: Ask for a half-sized portion or request a to-go box with your meal, boxing up half before you even start eating. Another option is to share a large entrée with a dining companion.
Appetizers and Sides: Pass on the complimentary bread basket or chips and salsa. Instead, start your meal with a clear, broth-based soup or a side salad with dressing on the side. Swap fries for a side salad, steamed vegetables, or a baked potato.
Hydrate Wisely: Choose water, unsweetened tea, or coffee. Sugary drinks and cocktails add empty calories and can derail a healthy meal.

Healthy Choices in Different Cuisines

No matter the restaurant, healthy options exist. Here’s a guide to navigating different types of menus:

Chinese and Thai: Choose vegetable stir-fries with chicken, tofu, or seafood over oily noodle dishes. Opt for steamed rice instead of fried rice, and be mindful of sodium-heavy sauces. Summer or garden rolls are a better choice than fried spring rolls. For creamy curries, ask for extra vegetables and less coconut milk.

Indian: Go for grilled chicken tikka or tandoori chicken instead of creamy chicken tikka masala. Lentil-based dishes (dal) and chickpea curries (chana masala) are excellent plant-based options. Pair with roti or chapati, which are typically whole wheat, over naan.

Mexican: Create a burrito bowl or tacos with grilled chicken or fish, black beans, brown rice, salsa, and plenty of fajita veggies. Skip the giant flour tortilla and ask for light cheese and sour cream. Guacamole is a healthier fat choice than cheese or sour cream.

Italian: Opt for pasta with a tomato-based sauce instead of a creamy, cheesy sauce like alfredo. Choose grilled chicken or fish, or add vegetables to your pasta dish. Skipping the bread basket and sharing a smaller-portioned dish can help control calories.

Fast Food: Many fast-food chains now offer healthier alternatives. At Subway, a 6-inch turkey breast sandwich on whole-grain bread is a great choice. At Chick-fil-A, grilled nuggets or the market salad are healthier than fried chicken options. Always prioritize grilled over fried and swap fries for fruit cups or salads.

A Quick Comparison of Dining Choices


Feature	Less Healthy Option	Healthier Option
Cooking Method	Fried, battered, sautéed in butter	Grilled, baked, broiled, steamed
Protein	Fatty cuts of beef, fried chicken, bacon	Lean chicken breast, fish, tofu, legumes
Carbohydrates	White rice, white pasta, large burger buns, french fries	Brown rice, whole-grain pasta, whole-grain bread, baked potato
Sauces & Toppings	Cream-based sauces, cheesy dips, rich gravies	Tomato-based sauces, vinaigrette, oil and vinegar (on the side)
Sides	French fries, onion rings, potato chips	Side salad, steamed vegetables, fruit cup
Drinks	Soda, sugary iced tea, large cocktails	Water, unsweetened iced tea, seltzer with fruit

Conclusion: Empowering Your Healthy Diet

Eating healthy away from home is not about deprivation but about making smart, informed choices. By taking a few moments to review a menu, understanding cooking methods, and controlling your portions, you can enjoy the social and culinary aspects of dining out without compromising your nutritional goals. Remember that it's okay to occasionally indulge, but equipping yourself with these strategies will empower you to make healthy eating a consistent lifestyle choice, even when you're not in your own kitchen. The key is balance, not sacrifice.

For more expert advice on maintaining a healthy lifestyle, consider checking resources like the Harvard T.H. Chan School of Public Health's Nutrition Source for guides on balanced eating.

Frequently Asked Questions

To ensure a healthy choice, look for items that are described as grilled, baked, steamed, or roasted. These cooking methods use less added fat than fried or sautéed options. Prioritize dishes with lean proteins, vegetables, and whole grains.

To reduce calories, you can ask for a half portion or split an entrée with someone. You can also swap high-calorie sides like french fries for a side salad or steamed vegetables, and choose water or unsweetened drinks.

Large portions can be managed by asking for a to-go box at the start of your meal and packing up half before you begin eating. Alternatively, you can share an entrée or order a smaller appetizer as your main dish.

Salads can be healthy, but they can also be loaded with calories from creamy dressings, cheese, and fried toppings. To make a salad healthier, choose a vinaigrette on the side, opt for grilled chicken or legumes for protein, and load up on colorful vegetables instead of processed toppings.

You can control your intake of sauces and condiments by asking for them on the side. This allows you to add just the right amount and avoid the excess fat and sodium often found in restaurant preparations.

Water is always the best choice. Other healthy beverage options include unsweetened iced tea, plain hot coffee or tea, or seltzer with a lemon or lime wedge. Avoid sugary sodas, juices, and creamy, high-calorie coffee drinks.

Yes, it is possible to eat healthy at fast-food restaurants. Look for grilled chicken sandwiches or salads, opt for a side of fruit or a baked potato instead of fries, and choose smaller portion sizes. Reviewing the menu and nutrition information online beforehand is a great strategy.