Top Tips for Finding Healthy Food at Restaurants

Top Tips for Finding Healthy Food at Restaurants

Dining out doesn’t mean you have to sacrifice your health goals. Many restaurants offer delicious and nutritious options that can fit perfectly into a balanced diet. The key is knowing how to navigate the menu and make smart choices. Here are some top tips for finding healthy food at restaurants without missing out on great flavors.

1. Look for Lighter Menu Options

Many restaurants now offer “lighter” or “healthier” menu options that are specifically designed to be lower in calories, fat, and sodium. These options often include grilled or baked dishes, salads, and vegetable-based meals.

Quick Tip:

  • Check the menu for items labeled as “light,” “healthy,” or “under 500 calories.” These meals are often lighter on calories but still full of flavor and nutrients.

Top Tips for Finding Healthy Food at Restaurants
Top Tips for Finding Healthy Food at Restaurants

2. Customize Your Meal

Don’t be afraid to ask for changes to your dish to make it healthier. Most restaurants are happy to accommodate special requests, whether it’s swapping out a side, reducing portion sizes, or removing certain ingredients.

Quick Tip:

  • Ask for sauces or dressings on the side to control how much you use. Request steamed vegetables instead of fries or ask for grilled options instead of fried.

3. Choose Grilled, Roasted, or Baked Over Fried

Fried foods are often high in unhealthy fats and calories. Opt for grilled, roasted, or baked dishes instead. These cooking methods preserve the natural flavor of the ingredients without adding extra calories.

Quick Tip:

  • When possible, choose grilled chicken, fish, or vegetables instead of fried options. Grilled foods tend to have fewer calories and offer more nutritional benefits.

4. Fill Up on Veggies

Vegetables are low in calories but high in fiber, vitamins, and minerals. When dining out, choose meals that include a variety of vegetables to boost the nutrition of your dish.

Quick Tip:

  • Look for dishes that are vegetable-forward, like salads, stir-fries, or vegetable-based soups. Ask if you can add extra veggies to any meal, especially as a side or topping.

5. Watch Your Portion Sizes

Restaurant portions are often much larger than what we actually need. Eating out doesn’t mean you have to finish everything on your plate. Consider sharing an entrée or asking for a to-go box to save half for later.

Quick Tip:

  • If the portion size is too large, ask for a smaller portion or split a dish with a dining companion. Alternatively, take half of your meal home for another time.

6. Opt for Water or Unsweetened Beverages

Sugary drinks like sodas, sweetened iced teas, and alcoholic beverages can add a lot of empty calories to your meal. Stick with water, sparkling water, or unsweetened drinks to stay hydrated and keep your calorie count low.

Quick Tip:

  • Ask for water with lemon or enjoy sparkling water as a refreshing alternative. If you want something with flavor, opt for unsweetened iced tea or coffee.

7. Avoid Creamy Sauces and Dressings

Creamy sauces and dressings are often packed with unhealthy fats and calories. Instead of using heavy sauces, ask for lighter options like olive oil and vinegar, or salsa.

Quick Tip:

  • Choose dressings that are oil-based or balsamic vinegar, and ask for them on the side so you can control how much you use. For sauces, opt for tomato-based or broth-based options instead of creamy ones.

8. Choose Whole Grains When Possible

Whole grains like quinoa, brown rice, and whole-wheat pasta are much healthier than refined grains because they provide more fiber and nutrients. Look for menu items that feature whole grains as a base or side.

Quick Tip:

  • When available, swap white rice for brown rice or pasta for whole wheat pasta. These grains are a healthier option and will keep you feeling fuller longer.

9. Skip the Bread Basket or Chips

While it’s tempting to snack on bread or chips before your meal arrives, these items are usually high in calories and low in nutrients. Skip the bread basket or chips and opt for a healthier starter like a salad or vegetable soup.

Quick Tip:

  • Politely ask the server to skip the bread basket or chips. If you feel hungry before your meal, ask for a small serving of veggies or a light salad instead.

10. Share Desserts or Skip Them Altogether

Desserts can be high in sugar and calories. Instead of having a whole dessert, consider sharing one with a friend or skipping dessert altogether.

Quick Tip:

  • If you must have dessert, share it with someone else, or choose a lighter option like fruit sorbet or fresh fruit salad.

11. Check for Nutritional Information

Many restaurants now provide nutritional information on their menus, websites, or upon request. If you’re trying to make healthier choices, this can be a helpful tool to find lower-calorie, lower-fat, and lower-sodium options.

Quick Tip:

  • Take a look at the restaurant’s menu online before you go or ask your server for nutritional information if available. This can help you make more informed choices.

12. Choose a Salad with Protein

Salads can be a great option when dining out, but be careful with toppings and dressings that can quickly turn a healthy salad into a calorie bomb. Opt for a salad that includes lean protein like grilled chicken, tofu, or beans, and choose a light dressing.

Quick Tip:

  • Order a salad with grilled chicken, salmon, or beans for added protein. Choose dressings on the side and use sparingly.

Conclusion: Smart Choices Lead to Healthy Meals

Dining out doesn’t mean you have to give up on your health goals. By being mindful of what’s on the menu and making simple adjustments, you can enjoy a delicious meal without compromising on nutrition. Remember to ask for lighter options, watch portion sizes, fill up on veggies, and choose healthier beverages. With these tips, you can find healthy food at restaurants and still enjoy a great dining experience!