15 Ways to Make Healthier Choices When Dining Out

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Choose Grilled Instead of Fried

Grilled dishes usually contain less oil and fewer calories compared to fried meals. Choosing grilled chicken, fish, or vegetables can help reduce excess fat while keeping flavor intact. This method often preserves natural juices without adding unnecessary breading or batter. It is also a good way to avoid hidden trans fats often found in fried foods.

When ordering, ask if the kitchen can prepare your protein grilled rather than breaded and fried. Many restaurants are willing to make this adjustment without extra cost. Pairing grilled options with a fresh side salad or steamed vegetables can further improve the nutritional value of your meal. This small change can have a significant impact over time.

Request Dressings and Sauces on the Side

Restaurant salads and entrees often come with generous amounts of dressing or sauce that can quickly add calories and sodium. Asking for them on the side allows you to control how much you use. This way you still enjoy the taste without overloading your meal.

Dipping your fork into the dressing before picking up a bite is one trick that can reduce intake. You can also opt for lighter vinaigrettes rather than creamy versions. Restaurants usually have a variety of dressings available, so you can choose one with fewer added sugars and fats. This simple habit helps keep your meal balanced.

Start with a Broth-Based Soup

Ordering a light soup before your main course can help you feel full sooner. Broth-based soups like vegetable or chicken noodle tend to be lower in calories compared to cream-based options. They also provide extra hydration and can help slow down your eating pace.

Choosing this as a starter may help you eat less during the main course. Avoid soups loaded with cream, cheese, or heavy oils if you want to keep it lighter. Look for options with vegetables, lean proteins, and herbs for flavor. This choice can also add more nutrients to your meal.

Share a Main Course

Restaurant portions can often be much larger than what you need in one sitting. Splitting a main dish with a friend or family member can help control calorie intake. You still enjoy the flavors without feeling overly full afterward.

If sharing is not an option, consider asking the server to box up half before it even reaches the table. This way you are not tempted to keep eating just because it is in front of you. Leftovers can be enjoyed for another meal later, making it both a health-conscious and budget-friendly decision.

Choose Water or Unsweetened Beverages

Many restaurant drinks are loaded with sugar and calories, from sodas to blended coffees. Choosing water, sparkling water, or unsweetened tea can make a big difference in your daily intake. These drinks also help keep you hydrated during the meal.

If plain water feels boring, ask for a slice of lemon, lime, or cucumber for a refreshing touch. Unsweetened iced tea or herbal tea can also be satisfying alternatives. Making this change regularly can greatly reduce added sugars in your diet. Over time, you may find you no longer crave sweetened drinks as much.

Prioritize Vegetables on the Plate

Look for menu items that include a variety of vegetables in the main course. Vegetables provide fiber, vitamins, and minerals while being naturally low in calories. They also add color and texture to your meal.

If the dish you want is lacking vegetables, ask if the restaurant can add a side of steamed or roasted options. Many kitchens are open to making small adjustments. The more vegetables you include, the more balanced your meal will be. This can help you feel satisfied without relying heavily on high-calorie sides.

Skip the Bread Basket

Bread served before the meal can quickly add unnecessary calories before you even begin your main course. While it can be tempting, skipping the bread basket leaves more room for nutrient-dense foods. This can help you avoid feeling overly full before your entrée arrives.

If you still want bread, consider having just one slice and savoring it slowly. Pairing it with olive oil instead of butter may reduce saturated fat. Being mindful of pre-meal snacks allows you to better enjoy your main course without overindulging.

Ask About Cooking Methods

Not all menu descriptions reveal how a dish is prepared. Foods sautéed in large amounts of butter or oil can significantly increase calorie content. Politely asking how a meal is cooked can help you make better choices.

If possible, request lighter preparation methods like steaming, baking, or roasting. These approaches usually require less added fat while keeping the flavor intact. Many restaurants will accommodate requests if they are reasonable. This step can prevent you from unknowingly consuming more fat and sodium than you intended.

Eat Slowly and Mindfully

When dining out, it is easy to eat quickly and overlook hunger cues. Taking your time with each bite can help you recognize when you are satisfied. This can prevent overeating and improve digestion.

Put down your utensils between bites and take small sips of water. Enjoy the flavors and textures of the food rather than rushing through the meal. Conversation can also naturally slow your pace, giving your body time to signal fullness. Mindful eating turns the experience into a more enjoyable and balanced one.

Select Lean Protein Sources

Choosing lean proteins such as chicken breast, fish, or plant-based options can help keep your meal lighter while still satisfying. Lean proteins often have less saturated fat compared to red meats. They can also provide essential amino acids without excessive calories.

Look for menu items labeled as baked, broiled, or grilled. If you prefer red meat, opt for smaller portions or leaner cuts like sirloin. Balancing your plate with vegetables and whole grains can make the meal more satisfying and better for your health.

Opt for Smaller Portions

Many restaurants offer lunch-sized portions or smaller plate options even during dinner hours. Choosing these can help control calorie intake while still giving you the chance to enjoy your favorite meals.

If smaller portions are not listed, you can still request a half-size serving. Another approach is to pair a small appetizer with a salad instead of ordering a large entrée. This can provide variety while keeping your meal balanced and satisfying.

Choose Tomato-Based Sauces Over Cream-Based

If you are ordering pasta or a dish with sauce, tomato-based versions usually have fewer calories and less fat than cream-based sauces. They also often provide beneficial antioxidants from the tomatoes.

You can ask for the sauce to be served on the side so you control how much is used. Fresh herbs, garlic, and olive oil can also add flavor without adding too much richness. This choice can make a heavy meal feel lighter and fresher.

Balance Your Plate

A balanced restaurant plate should include a source of lean protein, a variety of vegetables, and a moderate portion of healthy carbohydrates. This approach can help you feel satisfied without going overboard on any one food group.

If your chosen dish is lacking balance, see if you can swap sides or add vegetables. Many restaurants will allow these changes if they are simple. This way, you enjoy a complete and nutritious meal without feeling restricted.

Skip Sugary Desserts or Share Them

Desserts in restaurants are often large enough for two or more people. Sharing one can let you enjoy something sweet without consuming too much sugar or fat.

Another option is to choose fruit-based desserts, such as fresh berries or baked apples. These can be satisfying while providing some vitamins and fiber. Enjoying dessert in moderation makes it easier to maintain a balanced diet.

Choose Fresh Fruit Instead of Fries

If your meal comes with fries, ask if you can substitute fresh fruit instead. This swap provides natural sweetness, fiber, and vitamins without the excess oil and salt.

Fruit sides often pair well with breakfast or lunch items. They can also help balance heavier main courses. Making this change is a quick way to improve the nutritional profile of your meal.

This article originally appeared on Avocadu.