How to Eat Healthier at Any Restaurant

Eating out doesn’t have to derail your health goals. Whether you’re grabbing a bite at your favorite local diner or trying a new international bistro, there are simple, effective strategies that can help you make more nourishing choices—without giving up the joy of eating out.

Here’s how to take control of your health while still savoring every bite.

🍽️ Start With a Plan

Don’t arrive starving. If you show up overly hungry, you’re more likely to overeat or default to the richest, heaviest options. Try eating a small snack with protein and fiber beforehand, such as a handful of nuts or a piece of fruit with cheese.

Bonus Tip: Take a peek at the menu online ahead of time if possible, so you’re not swayed by last-minute cravings.

🥦 Make Vegetables the Star

Look for meals that include colorful vegetables—whether it’s a grilled veggie side, stir-fry, entrée salad, or a roasted veggie medley. If the dish doesn’t come with vegetables, ask to add them or substitute them in. 

Simple swaps:

• Side salad or steamed broccoli instead of fries
• Veggies on your sandwich or wrap instead of extra cheese or sauce
• Extra greens in your pasta or rice bowl

🥩 Think Lean and Grilled

Protein is your friend—especially when it’s grilled, baked, roasted, or steamed. Avoid words like crispy, breaded, or smothered, which usually signal added fat and calories.

Good options:

• Grilled chicken, fish, or tofu
• Lean cuts of beef like sirloin or tenderloin
• Eggs or beans in vegetarian dishes

🥖 Be Carb-Conscious, Not Carb-Phobic

Whole grains, sweet potatoes, and legumes can be part of a healthy meal. The trick is portion size and quality. Skip the oversized breadbasket and consider ordering your sandwich open-faced or in a lettuce wrap.

Smart starchy swaps:

• Brown rice or quinoa instead of white rice
• Half the pasta portion with extra veggies
• Skip the bun or split it

🧂 Watch the Extras

The hidden calories are often in the sauces, dressings, and toppings. Ask for sauces and dressings on the side. You’ll likely use far less and still enjoy the flavor.

Also watch for:

• Extra cheese
• Heavy cream-based sauces
• Sweetened drinks and cocktails

📏 Portion Control Is Power 

Restaurant portions are often double (or triple!) what you need. Split an entrée with a friend or ask for a to-go box when your meal arrives and portion half right away. You’ll enjoy the meal again tomorrow—and feel better tonight. I happen to love Bolognese on gluten free pasta. I’m so very happy when I find my leftover box in the fridge the next day.

💧 Sip Smartly

Stick with water, unsweetened iced tea, or sparkling water with lemon. If you want wine or a cocktail, limit yourself to one and enjoy it slowly. Sugary sodas and multiple drinks can add hundreds of empty calories.

😌 Mindful Eating Makes a Difference

Slow down and savor. Take time to enjoy the conversation, the flavors, and the moment. You’re more likely to feel satisfied and less likely to overindulge.

There may be those occasions when you choose to enjoy the fries or something more decadent. I have those occasions too. Remember my #1 rule: Make sure the food you’re choosing is amazing!

Sending love,
Health Coach Carol

“For me and my family personally, September 11 was a reminder that life is fleeting, impermanent, and uncertain. Therefore, we must make use of every moment and nurture it with affection, tenderness, beauty, creativity, and laughter.” ~ Deepak Chopra