How to Eat Healthy While Dining Out

A Guide to Navigating Restaurant Menus

Eating out is meant to be fun, a time to gather with friends and family, and maybe even celebrate. However, it’s easy to feel overwhelmed when trying to maintain healthy habits. Restaurant menus are often filled with tempting dishes that may not align with your wellness goals. Fortunately, with a bit of knowledge and some mindful choices, you can enjoy a meal out without compromising your health or feeling bloated and uncomfortable afterward

We have some tips to help you make healthier decisions when dining out, starting with understanding how menu items are described.

1. Decode Menu Wording

Restaurant menus can sometimes be tricky to navigate, but the way dishes are described often offers clues to how healthy—or unhealthy—they might be. Learning to decode these terms can make it much easier to spot dishes that align with your goals.

• Richer, more indulgent dishes often come with certain keywords that signal they’re higher in unhealthy fats, added salt, or fried. Look out for words like:

  • Alfredo

  • Au gratin

  • Battered

  • Breaded

  • Creamy

  • Crispy

  • Crunchy

  • Fried

  • Fritters

  • Loaded

  • Pan-fried

  • Smothered

  • Tempura

  These dishes may taste delicious but are often higher in calories, sodium, and unhealthy fats. If you're trying to eat healthy, it might be best to avoid or limit these options.

• High-sugar dishes can also be easily identified by certain descriptors. Be cautious when you see terms like:

  • Barbecue

  • Glazed

  • Honey-dipped

  • Maple

  • Sticky

  • Teriyaki

  These indicate the dish might contain added sugars, which can quickly add up.

2. Choose Lighter, Leaner Options

On the other hand, many restaurants offer healthier alternatives, often with cooking methods that preserve the nutritional quality of the ingredients. Look for menu items described as:

• Baked

• Broiled

• Broth-based

• Grilled

• Poached

• Sautéed (ask if it can be done with less oil)

• Steamed

These cooking methods tend to use less oil, butter, or cream, and are generally lower in calories and fat while still retaining the flavor of the ingredients.

3. Don’t Be Afraid to Ask for Modifications

We know, we know—it sucks to be the only person at the table with dietary restrictions or a commitment to eating clean. But don’t let that stop you from making requests that support your goals. Most restaurants are happy to accommodate special requests, so go ahead and ask for healthier preparations. You can request sauces on the side, grilled protein instead of fried, or swap fries for extra vegetables. If portion sizes are a concern, you can also ask for half portions or plan to take half your meal home. Remember, you deserve to feel good about your choices!

4. Watch the Extras

It’s easy to forget about extras like bread baskets, appetizers, and desserts, but they can add a lot of unnecessary calories to your meal. If you’re trying to stick to a healthy eating plan, be mindful of these extras. If bread or chips are served at the table, consider skipping them or enjoying them in moderation. Opt for a side salad or steamed vegetables to start your meal instead of heavier appetizers like fried calamari or loaded nachos.

5. Mind Your Drinks

Sugary cocktails, sodas, and even some juices can pack a surprising amount of calories and sugar. Choose water, sparkling water, unsweetened tea, or a glass of wine if you’re looking for a healthier option. Remember, drinks can be just as impactful as food when it comes to calorie intake!

6. Enjoy in Moderation

Finally, while it’s important to be mindful of your choices, it’s equally important to enjoy yourself! Eating healthy while dining out doesn’t mean you need to deprive yourself. Choose a balanced meal that you’ll enjoy, and if you decide to indulge a bit, that’s okay—just balance it out with healthier choices throughout the rest of your day or week.

By paying attention to the language used on menus, you can make informed decisions and enjoy your meal without feeling like you’ve strayed too far from your health goals. Dining out can still be a part of your healthy lifestyle, as long as you stay mindful of the options in front of you.