What's the Healthiest Type of Food to Eat Out?

January 11, 2026 •

3 min read

According to a study on dining habits, restaurant and takeaway meals are often more energy-dense and nutrient-poor than home-cooked food. However, that doesn't mean you have to abandon your diet for a social life. With strategic thinking and menu savvy, you can easily find nutritious options when eating out.

Quick Summary

This guide reveals the healthiest menu options, from lean proteins to vegetable-rich dishes, and teaches practical strategies like controlling portions and navigating sauces to maintain a balanced diet while dining out.

Key Points

Prioritize Cooking Methods: Choose grilled, baked, steamed, or roasted foods over fried, crispy, or breaded items to reduce fat and calories.
Load Up on Vegetables: Request extra vegetables or a side salad instead of starchy side dishes like fries or white rice.
Control Sauces and Dressings: Always ask for sauces, gravies, and dressings on the side to manage your intake of fats and sodium.
Embrace Lean Proteins: Opt for lean meats like chicken breast, fish, and plant-based options such as tofu and beans.
Practice Portion Control: Share an entree, ask for a half-portion, or eat mindfully to avoid overeating, especially at restaurants known for large servings.
Plan Ahead: Review menus online before arriving to make healthier choices without the pressure of a social situation.
Make Smart Swaps: Substitute whole grains for refined grains, like brown rice for white rice, for added fiber and nutrients.

Navigating the Menu: Prioritizing Lean Proteins and Vegetables

When faced with a restaurant menu, the key is to look past the heavily-promoted, high-calorie options. The foundation of any healthy meal, at home or dining out, is a balance of lean protein, fiber-rich vegetables, and whole grains. This principle should guide your choices, whether you're at a casual diner or a fine-dining establishment.

Lean Proteins: The Building Blocks

Choosing the right protein is a significant step towards a healthier meal. Focus on grilled, baked, or steamed options over fried or breaded dishes. Excellent choices include:

Grilled chicken or fish: Ask for it skinless to cut down on extra fat. Salmon and tuna are particularly beneficial, providing omega-3 fatty acids.
Seafood: Opt for boiled shrimp or oysters. For Mexican food, choose grilled fish tacos over fried versions.
Plant-based proteins: Lentils, beans, and tofu are fantastic vegetarian and vegan options, often rich in fiber and nutrients. South Indian delicacies like Idli-Dosa, made from fermented batter and served with sambar, are excellent examples.

Vegetable Power: Filling Your Plate with Fiber

Vegetables should constitute a significant portion of your meal. They add bulk, nutrients, and fiber without a lot of calories. Instead of a starchy side like fries or white rice, request a side salad or steamed vegetables. At Asian restaurants, load up on fajita veggies or ask for extra vegetables in your stir-fry.

Smart Swaps for Success

Making simple substitutions can dramatically improve the nutritional profile of your meal. For instance, ask for brown rice instead of white, or choose a whole-wheat bun for your burger. Requesting sauces and dressings on the side is another powerful strategy, giving you control over the amount of fat and calories you consume.

Comparison of Healthy Swaps When Eating Out

This table illustrates some common dining choices and their healthier alternatives.


Instead of...	Try...	Nutritional Benefit	Restaurant Type
Fried chicken tenders	Grilled chicken breast	Lower in saturated fat and calories	American
Cream-based pasta sauce	Tomato-based or vegetable sauce	Significantly lower in fat and calories	Italian
French fries	Baked potato with salsa or a side salad	More fiber and fewer calories	Burger Joint
Samosas and creamy curries	Tandoori meats or dal curries	Reduced fat content	Indian
Fried rice	Steamed brown rice	More fiber and less oil	Chinese
Large portioned entrée	Share an entree or order two appetizers	Better portion control	All
Sugary soda or sweet tea	Water, unsweetened iced tea, or seltzer	Avoids empty calories and added sugar	All

Making Mindful Choices: Beyond Just the Food

Healthier dining out is not just about what you order, but how you eat. Practicing mindful eating can help prevent overconsumption and increase satisfaction.

Strategic Dining Habits

Start with a soup or salad: A broth-based soup or a simple salad before the main course can reduce overall calorie intake by as much as 20% by making you feel fuller faster.
Control portions: Restaurant portions can be enormous. Consider sharing an entree, ordering from the lighter or kids' menu, or asking for a half-portion. Don't be afraid to take leftovers home.
Skip the extras: Politely decline the pre-dinner bread basket or tortilla chips to avoid mindless snacking.

The Importance of Preparation

Planning ahead is one of the most effective strategies. Check the restaurant's menu online before you arrive, especially if you're eating with a group that might influence your decisions. Many chains provide nutritional information on their websites, which can help you make an informed choice.

Final Recommendations and Conclusion

Ultimately, the healthiest type of food to eat out is whatever is prepared with minimal fat and maximal nutrient density. Focus on dishes described as grilled, steamed, or roasted, and prioritize meals built around lean proteins and plenty of vegetables. By being proactive—reading the menu beforehand, asking for swaps, and controlling your portion sizes—you can enjoy dining out without compromising your health goals. Remember, an occasional indulgence fits within a balanced diet; consistency is what matters most. Taking control of your order and your eating pace ensures that a meal out is an enjoyable, not a regretful, experience.

For more detailed nutritional guidelines and tips on healthy eating, visit The Nutrition Source from Harvard T.H. Chan School of Public Health: https://nutritionsource.hsph.harvard.edu/healthy-eating-plate/.

Frequently Asked Questions

While individual dishes vary, certain cuisines like Japanese (sushi, sashimi), Mediterranean (grilled fish, vegetable dishes), and South Indian (fermented rice dishes) often feature healthy cooking methods and ingredients. However, it’s always important to choose your specific dish carefully within any cuisine.

Not always. Salads can be high in calories and fat if they include creamy dressings, fried toppings like croutons or bacon, and too much cheese. To make a salad healthier, ask for a low-fat dressing on the side and load up on fresh veggies and lean protein.

At a buffet, use a smaller plate and focus on filling half of it with vegetables and salad. Scan all the options before you start, and be mindful of portion sizes to avoid getting carried away by the variety of food available.

While a salad can be a good choice, some fast-food salads with fried chicken, bacon bits, and high-fat dressings can have more calories and fat than a simple, single-patty hamburger. The best option is often a grilled chicken salad with dressing on the side.

Yes, in moderation. Sugary sodas and sweet cocktails add unnecessary calories. Opt for water, unsweetened iced tea, or a small glass of wine. Alternating between alcoholic drinks and water is also a good strategy.

At Mexican restaurants, choose dishes with grilled fish or chicken instead of ground beef, and opt for black beans over refried beans. Skip the sour cream and chips, and load up on fajita veggies.

Instead of greasy bacon and sausage, choose skinless chicken or lean ham. Opt for whole-grain toast instead of white bread, and fill your plate with fruit and vegetables.