Quick answer: To eat healthy at restaurants, look at the menu ahead of time, choose grilled, baked, or steamed foods over fried, ask for sauces and dressings on the side, swap fries for vegetables or salad, drink water, and watch your portion size. Many restaurant portions are large, so you can share a meal or box half to take home. Enjoy the meal and try not to arrive starving.
Eating out does not have to undo your goals. These tips can help you order with confidence.
12 Tips for Eating Healthy at Restaurants
- Check the menu first. Many restaurants post menus online. Pick your meal before you go.
- Do not arrive starving. A small healthy snack earlier can help. See healthy snacks.
- Drink water. Skip sugary drinks or limit them.
- Choose cooking methods wisely. Grilled, baked, broiled, or steamed are often lighter than fried.
- Ask for sauces on the side. You can control how much you use.
- Swap your sides. Ask for vegetables, salad, or fruit instead of fries.
- Watch the bread basket. Decide ahead how much you will have.
- Start with a salad or broth soup. It can help you feel full.
- Mind your portions. Share a meal or box half right away.
- Pick protein and veggies. They can help you stay full. See high fiber foods for weight loss.
- Eat slowly. It gives your body time to feel full.
- Plan dessert. Share it, or choose fruit.
Menu Words to Know
| Often lighter | Often heavier |
|---|---|
| Grilled | Fried |
| Baked | Crispy |
| Steamed | Breaded |
| Broiled | Creamy |
| Roasted | Smothered |
| Poached | Loaded |
Healthy Ideas by Restaurant Type
| Type | Ideas |
|---|---|
| Mexican | Grilled fajitas, beans, salsa, skip extra cheese |
| Italian | Grilled fish or chicken, red sauce, side salad |
| Asian | Steamed dishes, stir fry with veggies, brown rice |
| Burger place | Grilled chicken, lettuce wrap, side salad |
| Breakfast spot | Eggs with veggies, fruit, whole grain toast |
Ask for Changes
Most restaurants are happy to help. You can ask for:
- Dressing on the side
- No butter on vegetables
- A half portion
- Extra vegetables
Check Nutrition Info
Many chain restaurants share calorie and nutrition facts. Learning to read labels at home helps here too. See how to read a nutrition label.
Balance Your Day
If you know you will eat out, plan lighter meals earlier in the day. Meal prep can help on other days. See how to meal prep for weight loss.
Simple Swaps
For more easy trades, read healthy food swaps for weight loss.
Talk to Your Doctor
This article is general information, not medical advice. If you have a health condition, food allergies, or special diet needs, talk to your doctor or a registered dietitian.
Eating Out With Friends and Family
Eating out is often about time with people you love. Focus on the talk and the fun, not just the food. Order first so you are not swayed by others, and do not feel you need to clean your plate.
The Bottom Line
How to eat healthy at restaurants: check the menu first, pick grilled or baked foods, get sauces on the side, swap fries for veggies, drink water, and watch portions. Ask for changes when you need them, and enjoy your meal. Check with your doctor for advice that fits your health.
Keep Reading on This Site
- Healthy Food Swaps for Weight Loss: Easy Trades for Every Meal
- 5 Healthy Grocery List Staples You Need To Try Now
- 5 Healthy Day Routine Boosters: Which Multivitamin Will Help You Achieve Optimal Wellness?
- 3 Healthy Snacks To Put The ‘Mmmmm' In Your Munching!
- Buzzworthy Review: Discovering the Best 5 Whole Diet Foods Out There!
- 100-Calorie Snacks And Under 100-Calorie Snacks
Frequently Asked Questions
What is the healthiest way to order at a restaurant?
Choose grilled, baked, or steamed foods, ask for sauces on the side, and add vegetables.
How do I control portions when eating out?
Share a meal or ask for a to go box and pack half right away.
What menu words should I watch for?
Words like fried, crispy, breaded, creamy, and loaded often mean heavier dishes.
Can I eat out and still lose weight?
Many people do by planning ahead and making smart choices. Talk to your doctor for advice that fits you.