10 Tips for Healthy Eating Out
Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Carrie DeVries on July 16, 2021
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The Dish on Dining OutIt's one thing to watch your portion sizes and limit unhealthy foods at home. But what do you do when the buffalo chicken wings are on special at your favorite family restaurant? Use these 10 tips to tailor your eating-out experience so it's both enjoyable and healthy.
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Ban the BuffetChoose your destination wisely. Find a restaurant where the food is cooked to order rather than made ahead of time. And avoid buffet-style restaurants, where you're more likely to eat more than you need.
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Ditch the ChipsGo easy on the complimentary bread or chips. They can up your fat and sodium intake before you've even seen your entrée.
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Be Open to AlternativesFind the healthy options on the menu. Today, many restaurants—even fast-food joints—have added healthy alternatives to their menus. Look for low-salt and low-fat options.
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Get Steamy!Seek out healthy cooking techniques. If the menu doesn't specify they're available, don't be afraid to ask. Healthier dishes will often be:
- Baked
- Broiled
- Grilled
- Poached
- Steamed
- Baked
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Skip CrispAvoid less-healthy cooking options. These include foods that are:
- Basted
- Buttered
- Creamed
- Crispy
- Fried
- Pan-fried or pan-roasted
- Basted
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Side ServingsAlways order dressing and sauces on the side. Even healthy dishes like salads and lean meats can quickly become unhealthy if they're slathered in high-fat sauces or dressings. Ask for these to be served on the side. You'll be surprised at how little you actually use!
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Be on Portion PatrolWhen it comes to healthy eating in restaurants, nutritious food is only half the battle. The other half is portion size. During the past two decades, the average portion sizes in restaurants have grown considerably, distorting our ideas of what a "normal" portion should look like. Studies have shown that people eat more when they're given a larger portion. This can derail weight-management efforts. Most restaurants will honor a request to split an entree into two separate portions or serve a smaller portion.
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Size It UpGet portion-savvy. Here are examples of proper portions:
- 1 serving of rice or pasta = half a baseball
- 1 baked potato = a fist
- 1 serving of salad greens = a baseball
- 1 serving of cheese = 4 dice
- 1 serving of margarine = 1 die
- 1 serving of meat, fish, or poultry = a deck of cards
- 1 serving of peanut butter = a Ping-Pong ball
- 1 serving of rice or pasta = half a baseball
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Sub a SideDon't forget healthy sides. If a meal comes with fries or chips, ask if you can substitute fresh or steamed veggies or a baked potato (with low-fat sour cream instead of butter or cheese).
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A Sweet EndingLighten up at meal's end. It's time for dessert! You don't have to forgo it entirely. Just look for healthier options like fresh fruit, sherbet, or angel food cake. Sharing one dessert is another great calorie saver!
10 Tips for Healthy Eating Out