What's the Healthiest Food to Eat at a Restaurant?

According to a study on takeout from non-chain restaurants, the average entree with sides contained roughly 1,300 calories, indicating a major challenge for healthy eating away from home. Navigating menus can be tricky, but knowing what's the healthiest food to eat at a restaurant is an achievable goal with the right strategies.

Quick Summary

This guide provides practical strategies for choosing the most nutritious meals when dining out, from decoding menu language and controlling portions to making smart ingredient swaps. It covers how to make healthy choices across various cuisines and avoid common restaurant pitfalls.

Key Points

• Know the cooking methods: Choose foods that are grilled, broiled, baked, or steamed over fried, breaded, or creamy preparations to reduce unhealthy fats and calories.

• Prioritize vegetables: Fill half your plate with non-starchy vegetables or a side salad with dressing on the side to increase fiber and nutrient intake while promoting fullness.

• Select lean proteins: Opt for lean protein sources like fish, chicken, or plant-based alternatives like lentils and tofu instead of fatty red meats or processed options.

• Control sauces and dressings: Request all sauces, dressings, and gravies on the side to manage your intake of hidden fats, sugar, and sodium.

• Practice portion control: Manage restaurant portion sizes by asking for a take-home box with your meal and packing half away immediately, sharing an entree, or ordering a smaller appetizer as a main.

• Avoid sugary beverages: Stick to water, unsweetened tea, or sparkling water with a twist of lemon or lime to avoid excess sugar and calories.

• Decode menu language: Learn to spot menu keywords that indicate healthier options versus those that signify a less healthy choice.

Decoding the Restaurant Menu

When you sit down to eat out, the menu can feel like a minefield of high-calorie, high-sodium, and high-fat options. The key to successful healthy dining is to know what to look for and what to avoid. The way a dish is prepared is often more important than the main ingredient. Items that are baked, broiled, grilled, roasted, poached, or steamed are typically healthier choices than those that are fried, pan-fried, basted, or breaded. For example, a grilled chicken breast is a far better option than a plate of chicken tenders.

Prioritizing Your Plate

The most basic rule for a healthy restaurant meal is to fill your plate with nutrient-dense foods. Aim to have at least half of your meal consist of vegetables and/or fruits. Most restaurants are happy to accommodate requests for extra veggies or a side salad instead of fries. Starting with a broth-based soup or a simple salad with dressing on the side can help fill you up and prevent overeating of the main course. This simple strategy ensures you get essential fiber and vitamins while managing your overall calorie intake.

Making Smart Swaps

Don't be afraid to customize your order. Many restaurants allow for simple modifications that can drastically improve the nutritional profile of your meal.

• Swap carbs for veggies: Request extra steamed vegetables instead of starchy sides like white rice, pasta, or potatoes. If you must have a carb, ask for whole-grain bread or brown rice instead of refined options.
• Switch your protein: Choose lean proteins like grilled chicken, turkey, fish, or plant-based options like tofu or beans over fatty red meats or processed alternatives. Sashimi, for instance, is a low-calorie, nutrient-dense choice at a Japanese restaurant.
• Control the sauce: Always ask for dressings, sauces, and gravies on the side. This gives you control over how much you add, avoiding hundreds of hidden calories from fats, sugars, and salt. Simple oil and vinegar or a lemon squeeze are your best bets.
• Reconsider your drink: Skip sugary sodas, sweet tea, and alcohol, which add empty calories. A glass of water with lemon is the healthiest and most hydrating choice.

Healthy Dining Across Cuisines

Even seemingly unhealthy cuisines can offer nutritious options if you know what to look for. Here is a comparison of healthy versus less healthy choices across different types of restaurants.

Cuisine Type	Healthier Option	Less Healthy Option
Mexican	Grilled chicken fajitas (with corn tortillas) or bean tacos with salsa	Fried burritos with cheese, sour cream, and refried beans
Italian	Whole-wheat pasta with marinara sauce and added grilled vegetables	Fettuccine Alfredo, lasagna, or garlic bread
Chinese	Steamed chicken with broccoli or Buddha's delight	Sweet and sour chicken, fried rice, or egg rolls
Indian	Tandoori chicken or lentil dal with plain roti	Creamy curries like Chicken Tikka Masala or fried samosas
Japanese	Sushi or sashimi (low-sodium soy sauce) or vegetable stir-fry	Tempura (fried seafood/vegetables) or fried spring rolls
American	Grilled fish with a side salad or steamed vegetables	Cheeseburger with fries or fried chicken platter

Practical Strategies for Portion Control

Restaurant portion sizes are notoriously large, making portion control a major challenge. One effective tactic is to ask for a take-home box with your meal and immediately pack up half of it before you start eating. Another option is to split an entree with a dining companion. You can also order from the appetizer menu or choose a starter like a large salad as your main course. Eating slowly and mindfully also gives your body time to register when it's full, helping you avoid overeating.

Conclusion: Making Informed Choices

Choosing what's the healthiest food to eat at a restaurant is less about finding a single perfect meal and more about adopting a strategic mindset. By focusing on preparation methods, prioritizing vegetables and lean proteins, and controlling portion sizes, you can enjoy dining out without compromising your health goals. Don't be afraid to communicate with your server about substitutions and modifications, as most restaurants are eager to accommodate their customers. A balanced plate, mindful eating, and smart swaps are the keys to making a healthy choice every time you eat out. For more detailed nutritional breakdowns, resources like the USDA's MyPlate website offer excellent tips for healthy dining.

Frequently Asked Questions

What is the healthiest meal to order at an American restaurant?

A grilled fish or chicken entree served with steamed or roasted vegetables and a side salad with vinaigrette dressing is one of the healthiest options at an American restaurant.

How can I make a salad healthier at a restaurant?

To make a restaurant salad healthier, ask for the dressing on the side and use it sparingly. Also, request extra vegetables and skip high-fat toppings like cheese, bacon, and fried croutons.

What should I avoid when ordering from a Chinese restaurant?

Avoid anything labeled fried, crispy, or sweet and sour. Instead, opt for steamed dishes like chicken with broccoli or vegetable stir-fries with steamed brown rice and ask for sauce on the side.

How can I reduce calories when eating pizza?

Choose a thin crust instead of deep-dish, load up on vegetable toppings, and ask for light cheese. Skipping fatty meat toppings like pepperoni and sausage also helps reduce calories.

Are vegetarian options always healthy at a restaurant?

Not necessarily. Some vegetarian dishes can be high in calories and fat if they are deep-fried (like tempura or some Chinese options) or loaded with creamy sauces and cheese. Look for dishes with steamed vegetables and lean protein sources like tofu or lentils.

Is it better to have soup or a salad as a starter?

A broth-based soup (like minestrone or tom yum) or a simple side salad with vinaigrette are both good options. Avoid creamy soups, as they are typically higher in fat and calories.

What can I drink that's healthy at a restaurant?

Water is the best and healthiest choice. Other good options include unsweetened iced tea or sparkling water with a lemon or lime wedge. Avoid all sweetened beverages and alcohol to save on empty calories.