15 Tips For Eating Healthy While Dining Out

Dining out is often a necessity in today’s busy world, but maintaining a healthy diet while enjoying meals outside the home can be challenging. Restaurants often serve calorie-dense, oversized portions, making it easy to overeat. However, with a little preparation, you can make healthy choices without sacrificing flavor or enjoyment. In this article, we’ll explore 15 practical tips for eating healthy while dining out, helping you stay on track with your health goals.

1. Read the Menu Before You Go: Tips for Eating Healthy While Dining Out

Preparation is key when trying to eat healthy while dining out. By checking the restaurant’s menu online before arriving, you can review all available options and choose a dish that fits within your nutritional goals. Making this decision beforehand reduces the likelihood of impulse choices influenced by hunger or social pressure.

Key Tips:

• Choose dishes that are grilled, baked, steamed, or roasted over fried or sauteed.
• Look for menu items rich in vegetables, lean proteins, and whole grains.
• Avoid descriptions like “smothered,” “creamy,” or “crispy,” as these often indicate higher fat and calorie content.

By planning your meal before you leave home, you’re much more likely to make a healthy choice.

2. Have a Healthy Snack Before You Arrive: Tips for Eating Healthy While Dining Out

Going to a restaurant with empty stomach can lead to overeating. Eating a small, nutrient-dense snack before you leave the house helps curb your appetite, preventing you from indulging in high-calorie appetizers or overeating during the meal.

Key Tips:

• Opt for snacks that are high in protein or fiber, like Greek yogurt, almonds, or a piece of fruit.
• Try a handful of mixed nuts or an apple with peanut butter to stabilize blood sugar and reduce cravings.

A healthy snack can help you control portions and make better food choices.

3. Drink Water Before and During Your Meal

Water is essential for staying hydrated, and it can also help you manage your appetite when dining out. Drinking water before your meal and sipping throughout can help reduce hunger and prevent you from consuming excessive calories through sugary drinks.

Key Tips:

• Order water or sparkling water with lemon instead of soda, sugary cocktails, or sweetened tea.
• Drinking a glass of water before your meal can help control your appetite and prevent overeating.

Studies show that drinking water before meals can help reduce calorie intake by promoting fullness​

4. Check How Food is Cooked and Prepared

The cooking method of a dish can significantly influence its calorie and fat content. Opting for grilled, roasted, or steamed dishes over fried or sautéed items is an easy way to reduce unnecessary fats and calories.

Key Tips:

• Grilled chicken, fish, or vegetables are healthier choices than fried or breaded alternatives.
• Avoid dishes that are described as “fried,” “crispy,” “smothered,” or “sautéed,” as they typically contain added fats and oils.

Choosing healthier cooking methods ensures that you enjoy a nutritious, lower-calorie meal.

5. Try Eating Your Meal Mindfully

Mindful eating involves paying attention to the entire eating experience, including the texture, taste, and appearance of your food. This practice can help you control your portions and prevent overeating.

Key Tips:

• Slow down and take small bites, savoring each one.
• Pause between bites to give your body time to recognize fullness, which can prevent overeating.

Mindful eating is linked to healthier food choices and better portion control​.

6. Order Your Meal Before Everyone Else

In social situations, people tend to mimic each other’s choices. By ordering first, you’re more likely to stick to your healthy eating plan and avoid the temptation to follow others’ lead.

Key Tips:

• If others at your table are ordering unhealthy options, you can stick to your plan by ordering before them.
• Set a positive example by making healthy choices.

Taking control of your order early helps you stay on track with your health goals.

7. Order Two Appetizers Instead of a Main Course

Restaurant portions are often oversized, making it difficult to control how much you eat. Instead of ordering a large main course, opt for two smaller appetizers. This allows you to enjoy a variety of dishes without overindulging.

Key Tips:

• Choose appetizers that include lean proteins, vegetables, or broth-based soups.
• Avoid high-calorie starters like fried calamari or mozzarella sticks.

This strategy helps you manage portion sizes while still enjoying a balanced meal.

8. Slow Down and Chew Thoroughly

Eating slowly and chewing thoroughly allows your body to send satiety signals to your brain, reducing the likelihood of overeating. This approach also helps you savor your food, making the dining experience more enjoyable.

Key Tips:

• Chew each bite at least 20–30 times before swallowing.
• Put your utensils down between bites to slow your eating pace.

Slowing down gives your body time to recognize when it’s full, which can prevent overeating.

9. Have a Cup of Coffee Instead of Dessert

Desserts can be high in sugar and calories, often leading to overeating. Instead of indulging in a rich dessert, opt for a cup of coffee or tea to satisfy your post-meal cravings without the added calories.

Key Tips:

• Choose black coffee or unsweetened tea to avoid the extra sugar.
• If you must have dessert, consider sharing it with others.

Cutting back on dessert helps you avoid unnecessary calories while still enjoying the dining experience.

10. Avoid All-You-Can-Eat Buffets

Buffets can be tempting, but they often lead to overeating due to the large variety of available options. If you find yourself at a buffet, practice portion control by using a smaller plate and filling it with vegetables and lean proteins first.

Key Tips:

• Start with a salad or vegetable-based dishes to fill up on fiber before moving to proteins.
• Avoid going back for second or third servings, and focus on savoring the food on your plate.

By using a smaller plate and focusing on nutrient-dense options, you can avoid overeating at buffets.

11. Ask to Make a Healthy Swap

Most restaurants are willing to accommodate special requests. Don’t hesitate to ask your server to swap unhealthy sides like fries or mashed potatoes for steamed vegetables or a side salad.

Key Tips:

• Swap out refined grains for whole grains, like brown rice or whole-wheat bread.
• Ask for steamed vegetables instead of deep-fried sides.

These simple swaps can drastically reduce your calorie intake and increase your nutrient intake.

12. Ask for Sauces and Dressings on the Side

Sauces and dressings are often loaded with fats, sugars, and calories. By asking for them on the side, you can control how much you use and prevent overconsumption of hidden calories.

Key Tips:

• Use the “fork-dip” method: dip your fork into the dressing before each bite, rather than pouring it over your entire dish.
• Choose vinaigrette over creamy dressings, as they tend to have fewer calories and unhealthy fats.

Controlling the amount of sauce or dressing you use can significantly reduce your calorie intake.

13. Skip the Pre-Dinner Bread Basket

It’s easy to overeat before your meal even arrives if you indulge in the bread basket. These pre-meal snacks can add unnecessary calories to your meal, especially if served with butter or oil.

Key Tips:

• Politely ask your server to remove the bread basket from the table.
• If you’re hungry before your meal, sip on water or snack on a few raw vegetables.

By skipping the bread basket, you’ll save calories for your actual meal.

14. Order a Soup or Salad to Start

Starting your meal with a broth-based soup or a light salad can help reduce your overall calorie intake. These high-fiber starters fill you up, making you less likely to overeat during the main course.

Key Tips:

• Choose broth-based soups like vegetable or lentil over cream-based options.
• Opt for salads with plenty of greens and a light vinaigrette dressing.

Filling up on these low-calorie, nutrient-dense options can prevent overeating later in the meal.

15. Share Your Meal (or Take Half Home)

Restaurant portions can be large, making it easy to overeat. Consider sharing your dish with someone else or immediately asking for half of your meal to be packed up for later.

Key Tips:

• Split your meal with a dining partner to reduce portion size.
• If you’re eating alone, ask for half of your meal to be boxed up before you even begin eating.

Sharing your meal or saving half for later helps control portion sizes and prevents overeating.

Conclusion

Eating out doesn’t have to mean sacrificing your healthy eating habits. By following these 15 tips for eating healthy while dining out, you can enjoy your meal without compromising your health goals. Whether you’re navigating oversized portions, calorie-dense dishes, or tempting dessert menus, making small, mindful adjustments can lead to healthier choices.

Key Takeaways:

• Plan ahead by reading the menu and deciding on healthier options before you arrive.
• Practice mindful eating by slowing down and savoring each bite.
• Make simple swaps like choosing grilled dishes over fried and asking for sauces on the side.

By staying mindful and making small, intentional changes, you can continue to enjoy dining out while prioritizing your health.