3 Simple Steps to Smarter Eating When Dining Out
Healthy choices that still taste great
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.
Disclaimer
This resource is for educational purposes only and does not replace medical or nutrition advice. Individual needs vary. Speak with a healthcare provider or registered dietitian for personalized guidance.