How to Eat Healthy While Dining Out

Eating out can be one of life’s little pleasures – from family gatherings to quick lunches with colleagues or weekend dinner dates, dining out has become a regular part of modern life. But if you’re trying to maintain a healthy diet, it can feel like a minefield of hidden calories, oversized portions, and temptation around every corner.

The good news? You don’t have to give up social dining to stay on track with your health goals. With a little awareness and preparation, you can enjoy delicious meals while making smart choices. In this guide, we’ll explore how to eat healthy while dining out, without sacrificing flavour, fun, or your fitness goals.

1. Plan Ahead When Possible

One of the best strategies for eating healthy while dining out is planning in advance. Many restaurants post their menus online, often with nutritional information included. This gives you a chance to browse the options and decide what suits your needs before you even step through the door.

Look for dishes that are grilled, baked, steamed, or roasted instead of fried or sautéed in butter. Keep an eye out for hidden ingredients such as creamy sauces, dressings, or sugary marinades.

Bonus Tip: If the menu doesn’t offer nutritional info, apps like MyFitnessPal or restaurant websites like Zizzi or Nando’s often provide calorie counts and ingredient lists.

2. Don’t Arrive Starving

You’ve probably heard the advice: never shop on an empty stomach. The same logic applies to eating out. When you arrive famished, you’re more likely to overeat, choose less healthy dishes, or devour a breadbasket before the meal even starts.

Instead, have a small, healthy snack before heading out – a handful of nuts, a piece of fruit, or some yoghurt. This takes the edge off your hunger, so you can make more mindful decisions.

3. Start with a Smart Appetiser

Appetisers can be a friend or foe depending on your choice. Skip the fried calamari and creamy dips, and go for lighter options. A broth-based soup, a fresh garden salad with dressing on the side, or grilled veggies are all fantastic ways to start your meal.

Not only do they add nutrients and fibre, but they can also help you feel satisfied sooner, reducing the urge to overeat when the main arrives.

4. Watch Your Portions

Restaurant portions are often two or even three times larger than what’s considered a healthy serving. This can make it difficult to stick to your dietary goals, even when you choose a healthier dish.

Don’t be afraid to ask for a half-portion if it’s available, or share your meal with a dining companion. Alternatively, ask for a takeaway container when your food arrives and set aside half for later. You’ll feel satisfied, not stuffed – and you’ll get a bonus meal for tomorrow.

5. Customise Your Meal

Don’t be shy about asking for modifications. Most restaurants are happy to accommodate requests such as dressing on the side, extra vegetables instead of chips, or grilled instead of fried protein.

You’re the one eating (and paying for) the meal, so feel empowered to tweak it to better fit your goals. Whether you’re avoiding dairy, watching your salt intake, or aiming for more fibre, a polite request can go a long way.

Example: Ordering a burger? Ask for it bun-less and swap the chips for a side salad or steamed greens.

6. Mind the Menu Language

Understanding menu language can be a game-changer. Words like "crispy", "battered", "smothered", or "creamy" are usually indicators of higher fat, salt, or sugar content. On the other hand, look for terms like "grilled", "baked", "steamed", or "roasted" – these typically point to healthier preparations.

If you’re unsure how a dish is made, don’t hesitate to ask your server for more details.

7. Build a Balanced Plate

Even when dining out, you can still aim for balance. A healthy plate typically includes:

Lean protein (chicken, turkey, fish, tofu, legumes)
Complex carbohydrates (brown rice, quinoa, sweet potato, whole grains)
Healthy fats (avocado, olive oil, nuts)
Plenty of vegetables (steamed, grilled, or raw)

Try to incorporate all these components into your meal. If your dish is lacking in veg, order a side or two to round things out.

8. Be Beverage-Savvy

It’s easy to overlook the impact of drinks on your diet, but they can add a surprising amount of sugar and calories. A single glass of fizzy drink can contain up to 10 teaspoons of sugar, while a creamy cocktail can pack as many calories as a dessert.

When dining out, opt for:

Water (sparkling or still with lemon)
Unsweetened iced tea
Herbal tea
Black coffee
A small glass of wine or light beer (if drinking alcohol)

If you do fancy a cocktail, try a simple option like a gin and slimline tonic or a vodka soda with fresh lime.

9. Don’t Be Fooled by Salads

Salads sound healthy, but many restaurant versions are anything but. Crispy chicken, heavy dressings, cheese, bacon, and croutons can quickly turn your salad into a calorie bomb.

Build a better salad by choosing grilled protein, loading up on fresh veggies, and asking for the dressing on the side so you can control how much you use. Olive oil and balsamic vinegar are great alternatives to creamy dressings.

10. Treat Dessert with Care

We all love a sweet ending, but desserts are often the most indulgent part of a meal out. If you’re craving something sweet, consider these strategies:

Share a dessert with the table.
Choose fruit-based options, like a fruit salad or sorbet.
Ask if they have mini desserts or lighter options.
Sip a herbal tea to signal the end of the meal without overindulging.

Remember: you don’t have to finish everything – a few bites can satisfy a craving without derailing your efforts.

11. Practice Mindful Eating

Healthy eating isn’t just about what’s on your plate – it’s also about how you eat. When you slow down, savour your food, and truly pay attention to your body’s signals, you’re more likely to stop eating when you’re full.

Try these mindful eating tips:

Put your fork down between bites.
Chew slowly and enjoy each flavour.
Take breaks to chat with your dining companions.
Notice how you feel as you eat – not just whether you’re still hungry.

This approach can help prevent overeating and increase your overall enjoyment of the meal.

12. Choose the Right Restaurant

Sometimes, the restaurant you choose makes all the difference. Opting for places that prioritise fresh, whole foods or offer healthy choices makes it easier to stay on track.

Good choices include:

Mediterranean or Middle Eastern restaurants (think grilled meats, hummus, fresh salads)
Japanese restaurants (sushi, sashimi, miso soup)
Farm-to-table spots with seasonal menus
Vegetarian or vegan cafés with plant-based options

Even chain restaurants often have “lighter” or “under 600 calories” sections, so don’t be afraid to explore your options.

13. Skip the Freebies

Bread baskets, tortilla chips, prawn crackers – they arrive before the meal and are easy to munch on mindlessly. But they’re often full of refined carbs and unhealthy fats.

If you find these hard to resist, ask the server not to bring them or request a healthier alternative like sliced cucumber or raw veggies.

14. Don’t Stress Over One Meal

Sometimes, despite your best efforts, you may eat more than planned. That’s OK. One meal won’t undo your progress, just like one salad won’t make you fit overnight.

The key is not to spiral into guilt or give up. Instead, get back on track with your next meal. A healthy lifestyle is about consistency, not perfection.

15. Celebrate Your Wins

Every time you make a healthy choice, no matter how small, give yourself credit. Whether it’s swapping chips for salad, skipping dessert, or simply eating half your meal, these decisions add up.

Healthy eating is a journey, and learning how to eat healthy while dining out is part of that growth. Celebrate your efforts and stay motivated by focusing on how good you feel, not just what’s on your plate.

Final Thoughts: You Can Enjoy Dining Out and Eat Well

Eating healthy while dining out doesn't mean you have to say no to every invite or bring a Tupperware container to dinner. It’s about finding the sweet spot between enjoying the experience and nourishing your body.

By planning ahead, making mindful choices, and listening to your body, you can enjoy the social joy of dining out while staying true to your wellness goals.

So the next time you’re looking at a menu, remember: you’re in control. With these tips in hand, you’ll be well-equipped to make smart, satisfying, and delicious decisions – no matter where you dine.