How to Eat Healthy at Restaurants Without Missing Out

I don't eat out often, but there are always times when I'll grab a quick lunch with coworkers, travel for work, or have a nice date night dinner out. When you’re trying to make healthier choices, navigating a restaurant menu can feel overwhelming. Do you default to the same plain salad or feel guilty for eyeing that creamy pasta dish? Here’s the good news: eating healthy doesn’t have to mean giving up the foods you love. It’s all about finding that sweet spot between nourishing your body and enjoying the experience.

With a few simple strategies, you can dine out confidently, make smart choices, and still savor every bite. In this post, we’ll break down how to spot healthier options on any menu, without sacrificing flavor or fun.

Start with Protein

No matter what you’re ordering, make sure your plate includes a solid source of protein. This is one of the most important steps for feeling full and staying on track. Look for menu items with grilled chicken, fish, or steak. Be mindful of meals that come with sauces, creams, or heavy toppings; you can always ask to have those removed or served on the side. Don’t hesitate to ask your server about ingredients or request simple customizations. Most restaurants are happy to accommodate.

Add veggies

Most places offer vegetable sides. I usually go for Brussels sprouts, green beans, carrots, broccoli, or asparagus. Just be sure to ask if they’re prepared with added sugar or butter. And no, fries don’t count! Side salads are also a reliable go-to. I’ve never been to a restaurant that won’t give you dressing on the side if you ask.

Incorporate a Starch - Skip the Extras

Choose simple, whole options like baked potatoes, sweet potatoes, wild rice, or quinoa; again, steer clear of anything loaded with cheese, cream, or heavy sauces.

If you’re a fan of butter, ask for it on the side so you can control how much you use. A little goes a long way when you add salt, pepper, or herbs for flavor. This tip goes for dressings too, even if they come with your meal, ask for them on the side. Restaurants often go overboard with portion sizes.

If you do go for pasta, save half for later

Let’s be real, restaurant pasta portions are usually double what we actually need. One of my favorite tricks is to set half aside for leftovers. That way, you're not tempted to overeat, and you've got a second meal ready to go.

If you do choose pasta, try to make sure it includes protein and preferably veggies. If not, pair it with a simple side salad (with dressing on the side, of course).

What about fast food?

Fast food isn’t my favorite option, but sometimes it’s the only option, and that’s okay. You can still make smart choices by using the same principles. Start with protein, skip fried or saucy items, and look for à la carte options so you can build your own balanced meal. Avoid sugary drinks and fried sides when possible. Here are a few better-for-you picks at common fast food spots:

Chick Fil-A

Grilled nuggets, side salad, and fruit cup.

Wendys

Grilled chicken wrap and apple slices.

Chipolte & Moes

Grilled chicken or steak, lettuce or wild rice, and pico. Skip the chips and queso.

McDonalds

Grilled chicken wrap or a salad (ask for dressing on the side).

Wendys & Panera

Go for a grilled chicken salad. Just keep an eye on calories; some salads can climb past 600 calories before dressing. Choose ones that include nutrient-dense veggies, not just lettuce and croutons.

Eating out doesn’t have to derail your healthy habits. With a little planning, mindful choices, and the confidence to customize your order, you can enjoy delicious meals while still staying on track.

Remember, it’s not about being perfect, it’s about making better choices more often. So go ahead, order something you’ll love and feel good about. Healthy eating isn’t about restriction, it’s about balance.