How Can I Make Healthier Choices When Eating Out?

Americans currently spend more money eating away from home than they spend on eating at home, and experts expect the trend to continue. Healthy eating out can help you maintain your health, but when compared to meals you prepare at home, most restaurant meals are higher in calories and lower in nutrients. They often contain:

• Higher levels of sodium
• More saturated fat
• Less fiber
• Less calcium
• Less iron

These factors make healthy eating out a challenge, especially due to restaurant portion sizes, which have been growing since the late 1970s. Obesity has similarly increased, leading experts to broadly suggest managing your weight by eating less, which can be difficult when you are eating out. 

Use these 26 tips to make healthier choices when eating out.

1. Reduce your courses

Restaurants offer multiple courses, but you can still order just your main meal instead of adding an appetizer or dessert. Most of the time, you will be satisfied. 

2. Double up on veggies 

Most vegetables are nutrient-dense but low in calories. Ask your server to double the vegetables in your main dish or order an extra vegetable side. However, try to avoid veggies that are breaded, fried, or sauced. 

3. Watch the sauce

Sauces made with cream or butter can cause your calorie count to soar. Choose healthier sauces like marinara or ask to leave the sauce out of your meal. 

4. Dip, don't pour

If you want a rich sauce with your meal, ask for it on the side. Before you take a bite, dip your fork into the sauce. You'll get enough flavor without too many calories. Use the same trick with salad dressings and gravy.

5. Build a better salad

You may think of salads as healthy choices, but high-calorie toppings and rich dressings can cause problems. See if you can customize your order or choose a restaurant with a salad bar. Load up on dark green, leafy vegetables, which are typically high in iron, calcium, and fiber.

6. Make lean choices

Learn which of the available cuts of beef and pork are the lowest in saturated fat. Other lean choices include skinless turkey/chicken, fish, and shellfish. Skip the fried options. 

7. Get your just desserts

If you need a last course to make your meal feel finished, order fruit. If that is not an option, ask for a small serving of sherbet, sorbet, or frozen yogurt. Coffee or tea is another option, but be sure to avoid high-calorie additives. 

8. Share a sweet

Another dessert option is to order one dessert and share it, but you should first ask about portion sizes. Some restaurant desserts are so large that half a portion is still too much.  

9. Go for low-calorie condiments

Condiments can add lots of calories to restaurant meals. Ask for salsa instead of ketchup and mustard instead of mayonnaise.

10. Don't drink your calories

To avoid extra calories, learn to drink water or unsweetened beverages with meals. Save your calories for options with more nutritional punch. 

11. Avoid alcoholic beverages

Alcoholic drinks are often high in calories. They can also weaken your resolve and lead to overeating. 

12. Check the menu online

If possible, look at an online menu before going to a restaurant. You'll make better choices if you aren't rushed. 

13. Learn the terms

Broiled, braised, or poached? Learn common cooking terms and arm yourself to choose options that aren't just fried.

14. Look up nutrition information

Don't rely on your instincts to judge which dishes are high in calories. You might think that a spinach and artichoke dip would be lower in calories than chips and salsa, for example. The opposite can be true, though, especially if you choose baked chips. 

15. Eat before you go

If you're worried about overeating, have a healthy salad or smoothie at home before going to the restaurant.

16. Halve your meal

Practice portion control. Ask for a to-go container (or bring your own) and split your meal before you eat. 

17. Split a meal

Order one meal, then share it with a friend. Order an additional small salad or vegetable side for extra fiber and other nutrients.

18. Try an appetizer instead

Order an appetizer or an appetizer and a side instead of a full-sized meal.

19. Order for health, not value

A larger meal can offer you more bang for your buck, but order for your health, not your pocketbook.

20. Have lunch, not dinner

Ask if lunch-sized portions are available all day. Some restaurants also offer half-sized entrees. 

21. Skip the buffet — or go for it

Many experts say to skip the buffet because you'll be tempted to overeat. On the other hand, if you exercise restraint, the choices available on a buffet (for instance, the salad bar) can allow you to build a healthy, balanced meal.

22. Talk to the chef

If you're going to a high-end restaurant, you may be able to contact the chef ahead of time and arrange for a healthier meal.

23. Take your time

Eat slowly. Try to enjoy each bite. Give your body time to feel full.

24. Save up your sodium

Since restaurant meals are usually high in sodium, eat low-sodium foods earlier in the day, saving up your sodium allotment.

25. Make eating out a special treat

Research shows that adults who eat out two or fewer times a week are more successful at weight loss than those who eat out more often. 

26. Believe in yourself!

Those who are confident in their ability to practice healthy eating out are more successful.

In short, stay healthy while eating out by:

• Finding creative ways to eat less
• Making well-informed choices when you order
• Choosing low-calorie drinks

Remember that healthy eating out is just part of the picture, though. Stay active and make good food choices at home, too.