Are you choosing healthy restaurant food options? Check out these expert strategies to help you eat out!

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

Are you on the lookout for healthy ways to dodge the traps of extra calories, fat, sodium, and sugar when looking at restaurant food options? Read on for expert advice on how to find healthy restaurant food options.

Key Takeaways

Plan ahead for success. Check out the restaurant menu before you head out, log your meal in advance, and avoid showing up too hungry to make healthier restaurant food choices easier.
Build a balanced plate. Aim to fill half your plate with vegetables, one-quarter with lean protein, and one-quarter with carbs. Go for grilled, baked, steamed, or broiled dishes for a healthier twist.
Beware of hidden extras. Sauces, creamy dressings, butter, cheese, sugary drinks, and oversized portions can sneak in hundreds of extra calories. Asking for these items on the side gives you more control.
Enjoy the experience, not just the meal. Eat mindfully, savor each bite, pick lighter drinks and desserts, and take home leftovers to enjoy later without overdoing it.

Finding healthy restaurant food options

Almost everyone likes to eat out from time to time. And if you're in the middle of your health journey, it's smart to take charge of what you eat and avoid calorie overload. Most restaurants serve super-generous portions that lead to higher calories, fat, and sodium than home-cooked meals, while shortchanging fiber, iron, and calcium.

Thankfully, with these simple strategies, you can make healthy food choices and enjoy your favorite restaurants!

1. Plan ahead

Try not to go to a restaurant famished. A light snack beforehand can curb your appetite and prevent overeating.
Look up the restaurant nutrition information for chain restaurants online before you go. If the nutrition info is unavailable (which is common at local spots), find the menu online or when you arrive, then search for similar items in MyNetDiary.
Think about how your meal choices fit into your nutrition plan and find healthy restaurant food options. Consider lighter eating for the rest of the day.
Logging your restaurant food choices in advance can help keep those healthy decisions top of mind.

2. Enjoy the restaurant experience, not just the food

Take in the entire dining experience, not just the food! Appreciate the fact that someone else prepared and served your meal, and enjoy the company of others in a relaxed, pleasant environment.
Eat mindfully, savoring every bite.
Put your utensils down between bites to engage with your company and surroundings, another secret to preventing overeating.
Move tempting baskets of bread or chips out of reach and try to sit away from any buffets.

3. Reach for veggies and fruits

Start your meal with a salad or a broth-based vegetable soup for a healthy boost.
If there's a salad bar, fill your plate with at least 3 different colors of veggies. A colorful plate delivers a powerhouse of micronutrients!
Build a healthy plate with half veggies, a quarter protein, and a quarter carbs.
Load up your sandwiches with fresh veggies like tomatoes, lettuce, spinach, onions, and cucumbers.
Ask for a side salad or fruit instead of fries with your main entree.
Double your order of steamed veggies and skip the carbs when you order an entree.

4. Cut the hidden calories

Ask questions about your menu options. Is the bun buttered? Is there mayo or sauce automatically included? Those extras can rack up calories in a hurry!
Ask for dressings, sauces, and condiments on the side so you can control how much you use. It's surprising how much butter is slathered on toast alone!
Skipping the cheese, toppings, and sauces can save so many calories! You don't have to nix them all, but be selective.
Order grilled, baked, steamed, or broiled items instead of fried, breaded, creamed, or sauced.

5. Make smart beverage choices

Don't blow your calorie budget and fill up on drinks, like a large, sweet tea that can pack 400+ calories!
Always start with water. Other light drinks include unsweetened tea, seltzer, or sparkling water. For a delightful hint of flavor, ask for a citrus wedge or a splash of juice.
If in the mood for alcohol, stick to a 12-ounce light beer, wine, or spirits, served on the rocks or with club soda or tonic water. Steer clear of sugary mixers.

6. Wrap up your meal lightly

Instead of indulging in a decadent dessert, try a soothing cup of herbal tea or coffee to finish off your meal, rather than a decadent dessert.
If you need a little something sweet, share a dessert with the whole table. Many places also offer mini desserts or fruit for a lighter, satisfying ending.
Grab the complimentary mint or chocolate as the only sweet to end your meal perfectly.

7. Take home leftovers or downsize portions

Ask for a to-go container early. Split your meal in half, and look forward to a bonus meal the next day!
Sharing an entree is a great way to trim the restaurant portions and enjoy a favorite dish.
Opt for a salad, appetizer, or side instead of a full-sized entree.
Combo meals with soup, salad, or half sandwiches are sometimes lighter alternatives.

Healthy restaurant food options for different cuisines

Common restaurant cuisines	Tips
Breakfast	Add veggies to an omelet. Request toast unbuttered or skip it. Opt for reduced-fat, sugar-free coffee drinks or plain coffee or tea. Ask for syrups and butter on the side. Skip fatty meats, cheeses, and gravies.
Buffets and salad bars	Load up on veggies and greens. Choose lighter salad dressings or oil and vinegar with black pepper. Grab fresh fruit for dessert.
American or delis	Try an open-faced sandwich. Limit the cheese and spreads. Pile on veggies, pickles, and peppers. Forget the chips and go for fruit or salad instead.
Asian	Broth-based soups can be light. Try protein-packed sushi, but be mindful of sugary sauces. Ask for low-sodium soy sauce. Choose steamed or grilled dishes over fried. Pick brown rice over white.
Fast-casual food	Choose a smaller sandwich or opt for a lean protein bowl or salad. Be wise, don’t super-size. Choose grilled items. Share even the small fries. Drink water instead.
Mexican	Choose à la carte items instead of a hefty combo platter. Plan to take half your meal home. Skip fried and smothered dishes. Remove the basket of tortilla chips from the table. Load up on salsa, lettuce, and tomatoes instead of sour cream and cheese.
Italian	Enjoy tomato and broth-based sauces instead of cream sauces. Go for the thin-crust pizza. Load up on veggies. Order an appetizer instead of an entree. Choose leaner proteins like fish or grilled chicken instead of fatty meats. Plan to take half home or split it.
Seafood	Opt for grilled or broiled fish or shellfish. Avoid fried fish and sides. Go light on oils and butter. Get steamed veggies.
Steakhouse	Pick smaller portions of lean cuts of beef (petit filet), pork, or poultry. Take it easy on the sauces. Order a plain baked potato and add a pinch of toppings. Fill up on a large salad with dressing on the side.

Frequently Asked Questions

What is the healthiest thing to order at a restaurant?

The healthiest restaurant food options typically include lean protein (such as grilled chicken, fish, tofu, or beans), plenty of veggies, and a whole-grain or other nutrient-rich carb. Picking grilled, baked, steamed, or broiled foods over fried ones can also cut calories and saturated fat.

How can I eat out without overeating?

Plan ahead for healthy restaurant food choices by eating a small snack before you go, starting your meal with a salad or broth-based soup, and asking for a to-go container to help with portion control. Sharing an entree or ordering an appetizer-sized portion can also help.

Which restaurant drinks are the healthiest?

Water is the winner for most meals! Unsweetened tea, sparkling water, and plain coffee are excellent, low-calorie choices. If you choose alcohol, moderate servings of wine, light beer, or spirits mixed with soda water are generally lower in calories than sugary cocktails or frozen drinks. Cheers to that!

Updated by Ivory Lira, RDN on August 7th, 2026