top of page
  • Writer's pictureSAP

Tips for Healthy Eating at Restaurants

When dining out, it's easy to fall into the trap of indulging in unhealthy dishes loaded with calories, sodium, and saturated fats. However, eating at restaurants doesn't have to derail your healthy eating habits. With a little mindfulness and smart decision-making, you can enjoy a delicious meal without compromising your health.

In this article, we'll explore some practical tips for healthy eating at restaurants, so you can enjoy the dining experience while keeping your well-being in mind.

Here are some tips for Healthy Eating at Restaurants

Tips for Healthy Eating at Restaurants

1. Research the Restaurant

  • Before heading to a restaurant, take some time to research their menu and options.

  • Many restaurants now provide their menus online, making it convenient to browse through the offerings.

  • Look for restaurants that offer a variety of healthy choices, such as salads, grilled proteins, and vegetable-based dishes.

  • Opt for places that prioritize locally sourced and organic ingredients, as they often have healthier meal options.

2. Watch Portion Sizes

  • Restaurant portions are notorious for being larger than what most people need.

  • Consider sharing a dish with a friend or asking for a half-portion to help you control your intake.

  • If that's not possible, try to divide the meal and save the rest for later.

  • Another approach is to order from the appetizer or kids' menu, as those portions are typically more reasonable.

3. Choose Lean Proteins

  • Proteins are essential for a balanced diet, but some choices can be high in unhealthy fats.

  • Opt for lean proteins such as grilled chicken, fish, turkey, or tofu. Avoid fried options or meats with heavy sauces.

  • Request that the chef prepare your proteins with minimal added oil or butter.

4. Prioritize Vegetables

  • Vegetables are rich in vitamins, minerals, and fiber, making them a crucial part of any healthy meal. At least half of your plate should be made up of veggies.

  • Look for options like steamed or roasted vegetables, salads with a variety of greens, or vegetable-based soups.

5. Be Mindful of Dressings and Sauces

  • Salads can be an excellent choice, but be cautious about the dressings. Many dressings are high in added sugars, unhealthy fats, and sodium.

  • Opt for vinaigrettes or ask for the dressing on the side, allowing you to control the amount you use.

  • For other dishes, request sauces and gravies to be served separately, so you can decide how much to add.

6. Limit Sugary Beverages

  • Beverages like sodas, sweetened teas, and sugary cocktails can quickly add empty calories to your meal.

  • Stick to water, unsweetened iced tea, or sparkling water with a splash of lemon or lime for a refreshing and low-calorie option. If you prefer alcoholic drinks, opt for wine or light beers in moderation.

7. Control Your Carbohydrates

  • While carbohydrates are an essential energy source, it's crucial to be mindful of your intake.

  • Avoid dishes that are primarily composed of refined carbohydrates, such as white pasta, white rice, or dishes heavy in bread. Instead, choose whole grain options like brown rice, quinoa, or whole wheat pasta when available.

8. Stay Hydrated

  • Drinking enough water is essential for overall health. Our bodies occasionally confuse hunger with thirst, which causes us to overeat.

  • Keep a glass of water by your side throughout the meal and take sips between bites.

  • Staying hydrated will also help with digestion and make you feel more satisfied.

9. Plan Your Indulgences

  • It's okay to treat yourself occasionally, even when eating out. If there's a particular dish you've been craving, plan to enjoy it in moderation.

  • By balancing indulgences with healthier choices throughout the week, you can maintain a well-rounded diet without feeling deprived.

10. Slow Down and Savor

  • Eating mindfully and savoring each bite can enhance your dining experience and prevent overeating.

  • Enjoy the flavours of your meal by taking your time to chew it completely. Engage in conversation with your dining companions, giving your body time to recognize when you're full.

Eating healthy at restaurants doesn't have to be a daunting task. By doing some research, making smart choices, and practicing mindfulness, you can enjoy delicious meals while staying true to your health goals. Remember that small changes in your dining habits can lead to significant improvements in your overall well-being.


1. Are all salads at restaurants healthy?

Not necessarily. Some salads may be loaded with unhealthy dressings, toppings, and excessive portions. Opt for salads with a variety of vegetables and lean proteins, and choose dressings wisely.

2. Can I eat out and still lose weight?

3. How can I avoid temptation when looking at the menu?

4. Are vegetarian options always healthier?

5. Is it rude to ask for modifications to a dish?

30 views0 comments

Recent Posts

See All


bottom of page