Have you ever tried to stick to healthy eating habits only to feel sabotaged at every turn? You can buy the right foods, ban junk food from the house, and practice meal prep. You can do everything right and still mess up when restaurants enter the equation. It doesn’t matter if it’s a work luncheon, a date night, or a too-tired-to-cook DoorDash delivery – eating out can throw your nutritional goals off base.
Now, there’s nothing wrong with an indulgent meal occasionally. We don’t need to be so strict that we don’t enjoy food. What I’m getting at here is advice for people who want to make healthy choices but find it challenging to do so when they go out to eat.
You could avoid restaurants altogether, but that’s unrealistic for most people. If you want to hold yourself accountable, keep reading. These simple rules guide healthy decision-making at restaurants!
6 Rules for Staying Healthy While Eating Out
#1 – Mind the calories.
Even if something sounds healthy, consider the calories. Nowadays, the FDA requires the clear disclosure of calories on menu items. For the consumer, this is enormously helpful! Now, I understand that calories aren’t everyone’s measure of health. Consider where those calories are coming from, though. Is it because the dish is fried, or does it come with a generous helping of avocado?
I’m going to blow your mind. At Outback Steakhouse, the seemingly healthy choice of brussel sprouts as a side will run you 1010 calories per serving. (Apparently, these crispy sprouts include bacon and rich aioli.) Bottom line? Don’t take dishes at face value. Mind the calories!
#2 – Skip the drinks.
It’s never a good idea to drink your calories. I recommend ordering water or unsweetened tea at restaurants. Especially in the South, sweet tea can be packed with excess sugars. We don’t think twice about having two or three glasses! Whether it’s a sugary beverage or an alcoholic drink, skip them. Period. And if you do indulge, no refills. Stick to a policy of “one and done.”
#3 – Avoid mindless eating.
Everyone loves free chips and bread. I don’t know anyone who doesn’t like Cheesecake Factory brown bread or some bottomless chips and salsa at their local Mexican joint. But this mindless eating can sabotage your meal before you even order! These are empty carbs. If you want to eat the freebies, no one blames you. But pace yourself, and don’t ask for seconds.
#4 – Scope out the menu ahead of time.
It’s hard to make healthy decisions when you’re hungry, surrounded by enticing aromas, and watching delectable dishes pass by to another table. The best thing you can do is prepare your menu options beforehand. Look up the restaurant online when you’re not hungry. Narrow down your choices and stick to them.
#5 – Pay attention to food prep.
Regardless of calorie content, you want to mind how the food is prepared. If you’re aiming for health, you want to focus on grilled, roasted, boiled, or poached items. Avoid items that are pan-fried, sauteed, fried, or described as crispy/crunchy. They’re likely to have more salt and unhealthy fats.
#6 – Watch portions.
Many restaurants provide more than one’s fair share of food. I recommend splitting your meal down the middle before you take your first bite. Set one half aside to take home. Eat the other half. There’s no reward for cleaning your plate. Don’t be a hero!
It can be helpful to order an appetizer as your meal. If the table wants dessert to share, limit yourself to a bite or two or order coffee instead.
BONUS: Don’t be fooled by buzzwords.
Many restaurants these days have expanded their menus to accommodate a variety of dietary needs: vegetarian, vegan, keto, paleo, gluten-free, sugar-free…you name it! Don’t be tricked here. Just because they’re labeled this way doesn’t mean they’re healthy options. Vegan dishes can be unhealthy. Keto dishes can have the wrong kinds of fats and too many carbs. Don’t be fooled – ask questions!
Remember, these rules aren’t about denying yourself. They’re about remaining disciplined and on track when you have specific health and nutrition goals in mind. It’s okay to break a rule here or there for special occasions. I won’t tell you to never eat something “bad” for you. After all, food is neutral. It often comes down to portions and self-control more than anything. These rules are designed to help you regain control, no matter where – or what – you eat!
How do you stay on track with your food choices? Share your tips in the comments.