Healthy Eating Out: Tips for Making Smart Choices at Restaurants

Smart Menu Navigation

Identifying Nutritious Options

Look for these healthier menu indicators:

• Grilled, baked or steamed preparation methods
• Vegetable-heavy dishes (minimum 2-3 servings)
• Lean protein sources (chicken, fish, legumes)
• Broth-based rather than cream-based sauces

Red Flag Ingredients to Avoid

Watch for these high-calorie terms:

• “Fried”, “crispy”, “breaded”
• “Creamy”, “alfredo”, “cheese-stuffed”
• “Smothered”, “loaded”, “drenched”

Portion Control Strategies

Practical Approaches

• Request half portions or lunch sizes
• Ask for a to-go box with your meal
• Share entrees with dining companions
• Use the “plate method” (1/2 veggies, 1/4 protein, 1/4 carbs)

Mindful Eating Techniques

• Pause between bites
• Put utensils down while chewing
• Engage in conversation to slow pace
• Stop at 80% fullness

Healthier Ingredient Swaps

Simple Substitutions

Smart Course Selection

Appetizers

• Broth-based soups (minestrone, vegetable)
• Green salads with dressing on side
• Crudité with hummus
• Limit bread to 1 small piece

Entrees

• Protein + vegetable combos
• Red sauce pastas over cream sauces
• Ask for extra veggies instead of starch sides

Desserts

• Fresh fruit options
• Share one dessert among table
• Consider ending with coffee/tea instead

Preparation Strategies

Before Dining Out

• Review menu online in advance
• Have a light snack to avoid overordering
• Hydrate well before arriving
• Set intention for healthy choices

At the Restaurant

• Request modifications politely
• Ask questions about preparation
• Box half entree before starting
• Focus on social experience

Balanced Indulgence

Mindset Shifts

• View meals as experiences, not just calories
• Practice 80/20 rule (mostly healthy with some treats)
• Savor special occasion foods mindfully
• Celebrate healthy choice wins