What's the healthiest thing to eat out?

According to a study published by the Centers for Disease Control and Prevention (CDC), adults who eat at restaurants consume significantly more calories, fat, and sodium than those who eat at home. However, choosing a healthy meal when dining out is far from impossible. With the right strategies and menu knowledge, you can enjoy a nutritious and satisfying meal, whether it's at a fine dining restaurant or a fast-food chain.

Quick Summary

This guide provides practical tips for making healthy choices when dining out, including how to customize orders, identify healthier cooking methods, and navigate different cuisines. It covers everything from choosing lean proteins and increasing vegetable intake to controlling portion sizes and avoiding hidden calories in sauces and toppings.

Key Points

• Choose Cooking Methods Wisely: Opt for grilled, baked, steamed, or broiled dishes over fried or heavily sauced options.

• Customize Your Order: Don't hesitate to ask for dressings and sauces on the side, and to swap out starchy sides for extra vegetables.

• Know Your Cuisine: Different restaurant types have unique pitfalls; learn the healthiest items and substitutions for Italian, Mexican, Chinese, and other cuisines.

• Control Portion Sizes: Take charge of your meal by sharing an entrée or boxing up half of it before you start eating.

• Select Lean Proteins: Favor chicken, fish, or plant-based proteins over fatty red meats to reduce saturated fat intake.

• Add More Vegetables: Prioritize filling your plate with fresh, colorful vegetables to increase nutrients and fiber while reducing calories.

Navigating Restaurant Menus for Healthier Options

Dining out can be a social and enjoyable experience, but it often comes with larger portion sizes and higher-calorie, higher-sodium dishes than home-cooked meals. The key to success is approaching the menu with a plan. Start by identifying the restaurant's cuisine, then look for key words that indicate how a dish is prepared.

Look for Healthier Cooking Methods

One of the most important things to do is to seek out dishes prepared using healthy cooking techniques. These methods typically use less oil, butter, and heavy sauces, resulting in a lower calorie count.

• Baked, Broiled, or Roasted: This is a solid choice for meats, fish, and vegetables, as it often uses dry heat with minimal added fats.
• Steamed or Poached: These gentle cooking methods preserve nutrients and don't require any oil, making them an excellent option for fish and vegetables.
• Grilled: Grilling imparts a great flavor and is a lean cooking method, especially for chicken, fish, and kebabs.
• Stir-fried: While stir-frying can use a fair amount of oil, many restaurants can prepare dishes with less oil if you request it. Focus on vegetable-heavy stir-fries with lean protein.

Customize Your Order

Most restaurants are willing to accommodate special requests to make a meal healthier. Don't be afraid to ask for modifications.

• Request sauces and dressings on the side: This allows you to control how much you use, avoiding unnecessary calories and sodium.
• Swap sides: Trade calorie-dense sides like fries or potatoes for steamed or roasted vegetables, a side salad with light dressing, or a cup of broth-based soup.
• Limit high-fat toppings: Ask for less cheese, sour cream, or bacon bits. In salads, choose nuts or seeds for crunch instead of croutons.
• Go easy on the grains: When ordering bowls or stir-fries, ask for half the portion of rice or noodles, or substitute for extra vegetables.

Making Smart Choices in Different Cuisines

What is the healthiest thing to eat out often depends on the type of restaurant. Here are some cuisine-specific strategies.

Healthier Choices at Different Restaurants

Restaurant Type	Healthiest Options	What to Avoid
Italian	Minestrone soup, grilled chicken or fish, primavera sauce, marinara sauce, thin-crust pizza with veggies.	Creamy alfredo or cheese sauces, fried calamari, stuffed pastas.
Mexican	Chicken or fish fajitas (use minimal tortillas), grilled shrimp, chicken tacos (corn tortillas), black bean soup, veggie burrito bowl (skip the tortilla).	Fried tacos, chimichangas, refried beans, excessive sour cream and queso.
Chinese	Steamed chicken or seafood, vegetable stir-fries, brown rice, Buddha's delight.	Deep-fried items like egg rolls, General Tso's chicken, heavily battered dishes.
Thai	Steamed or garden rolls, stir-fries like Pad Pak or Pad King, hot-and-sour soup.	Coconut milk-based curries (high in saturated fat), fried spring rolls, Pad Thai (ask for less oil).
Greek/Middle Eastern	Chicken or salmon kebabs (souvlaki), hummus (use veggies for dipping), tabbouleh salad.	Fatty lamb or beef gyros, creamy sauces, excessive pita bread.

How to Handle Fast-Food and Takeout

Fast-food restaurants have also evolved to include healthier items. Choosing wisely can make a significant difference.

Strategies for Fast Food

• Opt for grilled over fried: A grilled chicken sandwich is a better choice than a fried one. Many places now offer grilled chicken nuggets as well.
• Customize burgers: Order a regular hamburger instead of a large, and load up on veggies. Skip the cheese and mayo.
• Choose fresh sides: Many places offer fruit cups, salads, or baked potatoes instead of fries.
• Utilize customization: At places like Chipotle, a burrito bowl with brown rice, black beans, lean meat, and plenty of veggies is a great option. At Subway, choose a 6-inch sub on whole wheat with lean protein and all the veggies.

Conclusion: Mindful Dining Out

Eating out healthily is less about finding a single perfect meal and more about adopting a mindful approach. By starting with a plan, knowing what keywords to look for, and being willing to customize your order, you can enjoy restaurant meals without compromising your health goals. Focusing on grilled or steamed proteins, plenty of vegetables, and smart substitutions is a recipe for success. Remember to also pay attention to portion sizes—if the meal is massive, consider sharing it or taking half home for another meal. With these strategies, you can confidently answer the question, "What's the healthiest thing to eat out?" no matter where you are.

Key takeaways

• Choose Lean Proteins: Opt for grilled, baked, or broiled chicken, fish, and lean cuts of beef to reduce saturated fat intake.
• Prioritize Vegetables: Ask to double or triple your serving of vegetables and swap them for starch-heavy side dishes like fries or pasta.
• Request Sauces on the Side: Control the amount of fat, sodium, and calories in your meal by asking for dressings and sauces on the side.
• Beware of Hidden Fats: Avoid menu items described as crispy, fried, breaded, or swimming in creamy or cheesy sauces.
• Practice Portion Control: Many restaurant portions are oversized; consider sharing an entree or packing half of it to take home before you start eating.
• Make Smart Substitutions: Swap white bread or rice for whole-grain versions, and choose fresh fruit instead of heavy desserts.
• Stay Hydrated: Drink water instead of sugary sodas or cocktails, which can add a significant number of empty calories.

FAQs

What are some red flags to look for on a menu when trying to eat healthy?

Look for keywords like "fried," "crispy," "creamed," "au gratin," or "buttery." These indicate a high fat and calorie content. Phrases like "all-you-can-eat" or "supersize" also signal excessively large portions.

How can I make my salad healthier at a restaurant?

Order the dressing on the side and use it sparingly. Ask for extra vegetables and lean protein like grilled chicken or fish. Skip high-calorie toppings like cheese, bacon bits, and croutons, and opt for nuts or seeds instead.

Is sushi a healthy option for dining out?

Yes, sushi can be a very healthy choice, especially fresh fish and vegetable rolls. However, be mindful of rolls with tempura (fried), heavy sauces like spicy mayo, and excessive cream cheese. Opt for sashimi, nigiri, or simple rolls to keep it healthy.

What's a good drink choice to pair with a healthy meal?

Water is always the best choice. If you prefer something with more flavor, unsweetened iced tea, or sparkling water with a lemon or lime wedge are excellent options. A glass of red wine can also be a moderate, heart-healthy choice.

What about appetizers? Should I order one?

Many restaurant appetizers are high in calories, salt, and fat. If you do order one, choose a broth-based soup like minestrone, or a simple edamame or garden roll. Sharing with the table is also a good way to control your intake.

Is a burrito bowl healthier than a burrito?

Generally, yes. Skipping the large flour tortilla of a traditional burrito can save you a significant amount of calories and refined carbs. A bowl allows you to focus on lean proteins, beans, rice, and fresh veggies, with controlled amounts of cheese or sour cream.

What can I do about overly large portions at restaurants?

Before you even begin eating, ask for a to-go box and immediately pack up half of your meal. This helps with portion control and gives you a healthy meal for the next day.

Are there any healthy dessert options at restaurants?

Fresh fruit, sorbet, or a fruit-based dessert are typically healthier alternatives to rich, creamy, or fried desserts. Sometimes, simply sharing a small dessert with your dining partner is enough to satisfy your craving.

Citations

• Center for Science in the Public Interest. (2024, November 14). How to order a healthy takeout meal from any restaurant. Retrieved from https://www.cspi.org/article/how-order-healthy-takeout-meal-any-restaurant
• American Heart Association. (2024, August 2). Dining Out Doesn't Mean Ditching Your Diet. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dining-out-doesnt-mean-ditch-your-diet
• Centers for Disease Control and Prevention. (2024, March 1). Healthy Eating Tips. Retrieved from https://www.cdc.gov/nutrition/features/healthy-eating-tips.html
• Piedmont Healthcare. 8 Tips on Making Healthy Choices at a Restaurant. Retrieved from https://www.piedmont.org/living-real-change/8-tips-for-making-healthy-choices-at-a-restaurant
• UNC Health Wayne. (2024, October 30). Smart Choices: Healthy Fast Food Options to Keep You On Track. Retrieved from https://www.wayneunc.org/wellness/health-talk-blog/health-talk/smart-choices-healthy-fast-food-options-to-keep-you-on-track/
• WebMD. (2024, March 22). Healthy Eating When Dining Out. Retrieved from https://www.webmd.com/diet/ss/slideshow-healthy-eating-out
• A Sweet Pea Chef. (2018, January 4). How To Eat Healthy At Restaurants. Retrieved from https://www.asweetpeachef.com/how-to-eat-healthy-at-restaurants/

Frequently Asked Questions

What are some red flags to look for on a menu when trying to eat healthy?

Look for keywords like 'fried,' 'crispy,' 'creamed,' 'au gratin,' or 'buttery,' as these indicate a high fat and calorie content. Similarly, avoid dishes with the words 'supersize' or 'all-you-can-eat'.

How can I make my salad healthier at a restaurant?

To make a salad healthier, ask for the dressing on the side and use it sparingly. Focus on fresh vegetables and lean protein like grilled chicken or fish, while skipping high-calorie toppings such as cheese, bacon bits, and croutons.

Is sushi a healthy option for dining out?

Yes, sushi can be a healthy option, especially fresh fish and vegetable rolls. However, be cautious of rolls containing tempura (fried), heavy sauces, or excessive cream cheese. Focus on sashimi, nigiri, or simpler rolls.

What's a good drink choice to pair with a healthy meal?

Water is the best choice. Other good options include unsweetened iced tea or sparkling water with a lemon or lime wedge. A moderate glass of red wine can also be included.

What about appetizers? Should I order one?

Many restaurant appetizers are high in calories, fat, and sodium. If you want an appetizer, choose a healthier option like a broth-based soup, edamame, or a simple garden roll. Sharing with the table is also a good strategy.

Is a burrito bowl healthier than a burrito?

Yes, a burrito bowl is generally healthier. By skipping the large flour tortilla, you save a significant number of calories and refined carbs. A bowl allows you to focus on nutrient-dense ingredients like lean proteins, beans, rice, and fresh vegetables.

What can I do about overly large portions at restaurants?

To manage large portions, ask for a to-go box when you order and pack up half your meal before you start eating. This prevents overconsumption and provides another meal for later.