Sometimes, we’re too busy and burned out to think about dinner. Maybe we eat a lot of business lunches. Regardless of the reason for eating out (or ordering in), it can’t derail your diet and nutrition goals.
At the same time, making wise nutritional choices while eating out or ordering in can be a challenge. Just about everywhere you look, you’ll find jumbo portions and menus packed with high-calorie temptations. But with a few intentional habits and strategies, you can enjoy your meal without sabotaging your health goals.
Here are the best ways to eat healthier when dining out or ordering in:
#1 – Scan the Menu Beforehand
Look online before you go or order. Most restaurants list nutrition info, allowing you to choose a balanced option in advance. Choose dishes labeled as grilled, steamed, roasted, or baked; they tend to be lower in fat than fried or creamy options. Plus, if you can make your choice before you get to the restaurant, you’ll avoid hunger-induced decision-making.
#2 – Prioritize Protein & Plants
Build your plate around lean protein sources (such as grilled chicken, fish, tofu, or beans) and vegetables as much as possible. Add a side salad or a veggie-based appetizer to increase fiber and help you feel full before the main course.
Choose plant-forward dishes, such as grain bowls, stir-fries, and salads, when possible. Review your side dish options and select a simple vegetable.
#3 – Customize Without Apology
Ask for sauces and dressings on the side. When available, opt for dairy-free or low-sugar sauces and condiments. For example, hot sauces tend to be low-calorie, but a spicy-sweet barbecue isn’t. Spring for vinaigrettes over thick dressings.
Not every restaurant allows substitutions, but there’s no harm in asking. Request steamed veggies instead of fries, or swap that burger bun for lettuce.
#4 – Be Smart About Portions
Restaurant portions are often double or triple what you need. I know I’ve been served meals that lasted two or three additional meals as leftovers. You could be looking at your entire day’s worth of calories on one plate…and often, more than that!
Consider:
Splitting an entrée with someone.
Boxing half the meal right away.
Ordering from the appetizer or lunch menu instead of the (often larger) dinner portion.
#5 – Watch the “Hidden” Calories
Be mindful of extras, such as bread baskets, chips and salsa, creamy dressings, sugar-sweetened drinks, and alcohol. They’re sneaky because they don’t fill you up, but they pack in extra (often empty) calories in a flash.
If you want a treat, choose one indulgence and skip the other temptations.
#6 – Don’t Drink Your Calories
Skip soda and sweet tea, or at least opt for a small size and no refills. Instead, choose ice water, sparkling water, or unsweetened tea.
Even on special occasions, limit alcohol, which is high in calories and lowers your ability to make smart food decisions.
#7 – Investigate the “Healthier” Options
Things that might seem healthy at home might not be healthy at the restaurant. Check the ingredients! Review the nutritional information. Some things that seem healthy aren’t. A vegan mac and cheese made with cashew cream and coconut oil can be more calorie-dense than regular pasta. A salad can be bad for you.
Ask questions about preparation. Remember the infamous Outback Brussels sprouts? The ones that are over 1000 calories? I do!
#8 – Mind Your Mindset
If you’re like me, I know you don’t like feeling like you’ve fallen off the wagon. But listen: everything in moderation. You are allowed to enjoy a meal out. You don’t have to be perfect—strive for better. Choose the best option available and enjoy your dinner without guilt.
#9 – Know Your Go-To Orders
Have a mental shortlist of go-to healthy meals from your favorite restaurants. Not only does it provide you with some reliable standbys, but it also prevents you from agonizing over your choice every single time.
Some good options?
Sushi with sashimi, miso soup, and steamed edamame.
Burrito bowl with brown rice, beans, veggies, and grilled chicken
Thai stir-fry with tofu and vegetables, light on sauce.
Grilled salmon with a side of greens and roasted sweet potatoes.
#10 – Balance the Rest of Your Day
If you’re eating out, balance your other meals with lighter, nutrient-dense foods. Focus on hydration, fiber, and whole foods for the rest of the day to support digestion and energy. Just be mindful: when I say balance, I mean balance. I don’t mean starving yourself to justify hitting the country buffet. (You’ll almost always overeat with this approach.)
But if you make wise choices the rest of the day, you won’t feel like you blew it by eating out.
What are your best hacks for eating well when you eat out? Share in the comments.