5 Tips for Healthy Eating While Dining Out


Dining out can be a challenge when you’re trying to eat healthy. With tempting menus and indulgent options, it’s easy to veer off track from your healthy eating goals. However, with a little planning and mindful choices, you can still enjoy a delicious meal while staying on track. In this article, we’ll share 5 tips for healthy eating while dining out.

1. Research the Menu in Advance

One of the best ways to make healthier choices while dining out is to research the menu in advance. Many restaurants now have their menus available online, allowing you to review the options and nutritional information beforehand. Look for dishes that are lower in calories, saturated fat, and sodium, and higher in fiber and protein.

2. Choose Grilled, Steamed, or Baked Dishes

When it comes to main dishes, opt for grilled, steamed, or baked options instead of fried. These cooking methods tend to be lower in added fats and calories. Look for dishes that feature lean proteins like chicken, fish, or tofu, paired with plenty of vegetables.

3. Ask for Dressings and Sauces on the Side

Dressings and sauces can add a significant amount of calories and unhealthy fats to your meal. To control your intake, ask for them on the side. This way, you can add just a small amount or skip them altogether if they’re not necessary.

4. Control Portion Sizes

Portion sizes at restaurants are often much larger than what we need. To avoid overeating, consider sharing a meal with a friend or family member or ask for a to-go box right away and pack up half of your meal for later. Alternatively, you can order an appetizer or a smaller-sized dish from the menu.

5. Stay Mindful of Your Hunger and Fullness Cues

It’s easy to get caught up in the social aspect of dining out and lose track of your hunger and fullness cues. Before ordering, take a moment to assess how hungry you are and choose a portion size that aligns with your appetite. Eat slowly, savoring each bite, and stop eating when you feel comfortably full.


With a little planning and mindful choices, you can enjoy a healthy meal while dining out. Research the menu in advance, choose grilled or baked options, ask for dressings and sauces on the side, control portion sizes, and stay mindful of your hunger and fullness cues. Remember, it’s all about moderation and balance. By making these small changes, you can maintain a healthy eating routine even when dining out.

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