Nutritionist-Approved: How to Eat Healthy at Any Restaurant

As a registered dietitian, I hear this concern constantly: “I want to eat healthy, but I love going out to restaurants. What should I do?” The good news? You don’t have to choose between social dining and nutritious eating. With the right strategies, any restaurant can accommodate a healthy lifestyle.

The Foundation: Pre-Restaurant Planning

Research Before You Go Most restaurants post menus online. Spend five minutes reviewing options before you arrive to avoid impulsive decisions when you’re hungry. Look for dishes with lean proteins, vegetables, and whole grains.

Don’t Arrive Starving Contrary to popular belief, having a small, protein-rich snack 1-2 hours before dining out helps you make better choices. Try a handful of nuts or Greek yogurt.

Set Realistic Expectations Restaurant eating should enhance your overall nutrition pattern, not derail it. One meal won’t make or break your health goals – consistency over time matters most.

Universal Healthy Ordering Strategies

Protein Powerhouse Method

Start by identifying the protein source, then build your meal around it:

• Excellent choices: Grilled, baked, or roasted chicken, fish, tofu, legumes
• Moderate choices: Lean cuts of beef or pork
• Limit: Fried proteins, heavily processed meats

The Plate Method Adaptation

Visualize your ideal restaurant plate:

• ½ plate: Vegetables (steamed, roasted, or fresh)
• ¼ plate: Lean protein
• ¼ plate: Complex carbohydrates (brown rice, quinoa, sweet potato)

Smart Substitutions That Work

Most restaurants will accommodate these requests:

• Dressing or sauce on the side
• Steamed vegetables instead of fries
• Brown rice instead of white rice
• Grilled instead of fried protein
• Extra vegetables for a small upcharge

Cuisine-Specific Healthy Navigation

Italian Restaurants

Smart Choices:

• Grilled fish or chicken with marinara sauce
• Minestrone soup as an appetizer
• Pasta with tomato-based sauces (request whole grain pasta)
• Caprese salad with olive oil on the side

Portion Control Tip: Italian portions are often large. Immediately box half your entrée to take home.

Mexican Restaurants

Smart Choices:

• Fajitas with extra vegetables (hold the sour cream and cheese)
• Black bean or chicken soup
• Ceviche or fish tacos with corn tortillas
• Guacamole (healthy fats!) with vegetables instead of chips

Watch Out For: Dishes described as “loaded,” “supreme,” or “deluxe” – these are calorie bombs.

Asian Restaurants

Smart Choices:

• Steamed dumplings instead of fried
• Miso soup as an appetizer
• Stir-fries with brown rice
• Sashimi and vegetable sushi rolls

Sodium Strategy: Asian cuisine can be high in sodium. Drink plenty of water and request low-sodium soy sauce when available.

American/Steakhouse

Smart Choices:

• Grilled salmon or chicken breast
• Side salad with vinaigrette
• Steamed or roasted vegetables
• Sweet potato instead of regular potato

Upgrade Strategy: Many steakhouses offer excellent fish options – don’t overlook them!

Appetizer and Side Dish Wisdom

Appetizers That Add Value

• Shrimp cocktail
• Bruschetta with tomatoes
• Vegetable-based soups
• Mixed greens salad

Sides That Support Your Goals

• Steamed broccoli or green beans
• Roasted Brussels sprouts
• Mixed vegetables
• Side salad with dressing on the side

Hydration and Beverage Choices

Best Options:

• Water with lemon or lime
• Unsweetened iced tea
• Sparkling water with a splash of fruit juice

Moderate Options:

• One glass of wine or beer (if desired)
• Fresh-squeezed juices in small portions

Limit:

• Regular sodas
• Multiple alcoholic beverages
• Fancy coffee drinks loaded with sugar

Dessert Strategy

You don’t have to skip dessert entirely. Consider these approaches:

• Share a dessert with the table
• Order fresh fruit if available
• Have a few bites and push the plate away
• Opt for sorbet instead of ice cream-based desserts

Practical Tips for Common Challenges

Large Portions

• Box half your meal immediately
• Order an appetizer and salad instead of an entrée
• Share an entrée with a dining companion

Limited Healthy Options

• Focus on preparation methods (grilled vs. fried)
• Ask for modifications (sauce on side, extra vegetables)
• Eat smaller portions of less healthy choices

Social Pressure

• Remember that others are focused on their own meals
• Suggest restaurants with healthy options when you’re choosing
• Don’t feel obligated to explain your choices

Special Dietary Considerations

Vegetarian/Vegan Dining

• Call ahead to ask about plant-based options
• Focus on grain bowls, salads, and vegetable-forward dishes
• Ask about cooking methods (some “vegetarian” dishes may use animal fats)

Gluten-Free Needs

• Many restaurants now offer gluten-free menus
• Be cautious about cross-contamination in kitchens
• Stick to naturally gluten-free options when in doubt

Heart-Healthy Choices

• Limit sodium by requesting sauces and dressings on the side
• Choose omega-3 rich fish when available
• Load up on vegetables and fruits

Making It Sustainable

The goal isn’t perfection – it’s progress. If you eat out frequently, aim for 80% of your choices to align with your health goals. The remaining 20% can be more indulgent without derailing your overall nutrition.

Remember: Restaurants are getting better at accommodating health-conscious diners. Don’t hesitate to ask questions or make special requests – most kitchens are happy to help.

Your Next Healthy Restaurant Adventure

Eating well while dining out is absolutely achievable with planning and smart choices. The key is finding restaurants that offer quality ingredients prepared in health-supportive ways.

Ready to discover restaurants that make healthy eating easy and delicious? Download Phoodii to find establishments committed to fresh, nutritious options that don’t sacrifice flavor.

What’s your biggest challenge when trying to eat healthy at restaurants? Remember: every small choice towards better nutrition counts, and you deserve to enjoy both great food and great health.