Making Health-Minded Choices When Eating Out
Eating out can still fit into a healthy lifestyle. With a little planning and a few smart swaps, you can enjoy restaurant meals while supporting your overall health goals.
Sandwich & Wrap Modifications
- Request sandwiches without creamy sauces such as mayonnaise, tartar sauce, or specialty spreads. Choose mustard, vinegar, or lighter dressings when available.
- Ask for extra vegetables (lettuce, tomato, onion, peppers) to add flavor and nutrients without excess calories.
- Choose lean protein options such as turkey, grilled chicken, or roast beef instead of higher-fat deli meats.
- Select grilled, baked, or roasted proteins rather than breaded or fried options.
- Opt for smaller or simpler sandwiches rather than oversized or “loaded” versions.
Main Entrée Suggestions
- Choose grilled, baked, roasted, or steamed meats, poultry, or fish instead of fried dishes.
- If ordering chicken, remove the skin to reduce saturated fat.
- Ask for sauces, gravies, and butter to be served on the side—or skip them entirely.
- Add vegetables whenever possible and request smaller portions of cheese if included.
- Pizza tip: load up on vegetables and request lighter cheese.
Side Dish Suggestions
- Ask for dressings, sauces, and toppings on the side, and use only what you need.
- Choose baked or roasted potatoes instead of fries.
- Try topping potatoes with vegetables or salsa rather than butter or sour cream.
- If fries are a must, consider ordering a small portion or sharing.
- Build a balanced plate:
- ½ vegetables
- ¼ lean protein
- ¼ whole grain or starch
- Request reduced-fat cheese or sour cream when available.
Beverage Suggestions
- Best choices include water, sparkling water, unsweetened iced tea, or black coffee.
- Low-fat or fat-free milk can be a better option than sweetened beverages.
Dessert Suggestions
- Share desserts or choose smaller portions.
- Lighter options may include fruit, frozen yogurt, sorbet, or low-fat ice cream.
- Enjoy sweets mindfully—every choice doesn’t need to be perfect.
Helpful Dining Tips
- Review menus ahead of time when possible.
- Don’t hesitate to ask how foods are prepared—restaurants are used to special requests.
- Eat slowly and stop when comfortably full.
- Remember: one meal does not define your overall health.
⚠️ Medical Disclaimer
The information provided in this resource is for general educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Individual needs vary based on medical history, medications, allergies, and overall health status.
Before making any changes to your diet, trying new foods, modifying portion sizes, or following any nutrition recommendations, please consult your physician, registered dietitian, or other qualified healthcare provider. If you have diabetes, kidney disease, gastrointestinal conditions, food intolerances, or other chronic health concerns, discussing dietary changes with your healthcare team is especially important.