3 Simple Steps to Smarter Eating When Dining Out

STEP 1: Know What Your Body Needs

Understanding your personal energy needs can help guide portion sizes and menu choices.

• Daily calorie needs vary based on:
  • Age
  • Sex
  • Body size
  • Activity level
• A general daily calorie range is often used as a reference, but your needs may be higher or lower depending on lifestyle and health goals.

Helpful tip:
If you’re unsure of your needs, a registered dietitian or healthcare provider can help you determine a personalized range.

STEP 2: Use Available Nutrition Information

Many restaurants provide nutrition details — use them to your advantage.

Look for:

• Calories
• Sodium
• Added sugars
• Saturated fat
• Portion sizes

You may find this information:

• On menus or menu boards
• On restaurant websites
• In restaurant apps or online ordering platforms

Why this matters:
Knowing what’s in your food helps you make informed choices before you order — not after.

STEP 3: Choose the Option That Works Best for YOU

There’s no single “perfect” choice — the goal is making a decision that fits your health needs and preferences.

Try small swaps like:

• Grilled, baked, or roasted instead of fried
• Sauces or dressings on the side
• Half portions or sharing an entrée
• Adding vegetables or a side salad
• Choosing water or unsweetened beverages

Remember:
Healthy eating is about patterns, not perfection. One meal doesn’t define your overall health.

The Bottom Line

Eating out can still fit into a healthy lifestyle.

✔ Know your personal needs
✔ Check nutrition info when available
✔ Make choices that feel realistic and sustainable

Small, consistent decisions add up over time.

Medical Disclaimer

This resource is provided for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. The information presented is general in nature and may not apply to every individual or health situation.

Individuals should consult their physician or another qualified healthcare professional for personalized medical advice, diagnosis, or treatment recommendations related to their specific health conditions.

Do not ignore or delay seeking professional medical advice because of information contained in this resource.

Call 911 if you are experiencing a medical emergency. 

Sources:

• https://www.fda.gov/media/120983/download?attachment