The Complete Guide to Healthy Eating at Restaurants

In brief

Look for cooking methods such as grilled, steamed, roasted and baked.
Build your plate around vegetables, protein and a sensible portion of starch.
Ask for sauces and dressings on the side, and share large dishes.
Healthy eating is about patterns. One indulgent meal does not cancel good habits.

Start with a balanced mindset

Many people treat restaurant meals as either a cheat day or a source of stress. A kinder approach is to treat them as a normal part of life that you can handle with a plan. Think about the pattern of your whole week instead of one plate. If you eat mostly fresh, balanced food at home, a rich meal out is perfectly reasonable, and enjoying it with friends and family is part of a healthy life.

This guide offers general information about food choices and is not medical advice. If you have a medical condition, a food allergy or particular dietary needs, speak with a doctor or registered dietitian.

Prepare before you arrive

Look at the menu online, if possible, and decide on one or two options in advance.
Do not arrive starving, because extreme hunger leads to rushed choices. Have a small snack, such as fruit or nuts, if you have a long wait.
Drink water earlier in the day, as thirst is easy to mistake for hunger.
Decide what matters to you most: lighter food, a specific treat, or trying something new.

Words on a menu give clues about how food is prepared. Descriptions such as grilled, roasted, steamed, baked, poached, braised and broiled usually point to lighter preparation. Words such as crispy, battered, creamy, smothered, loaded and deep-fried often suggest more fat and calories. That does not make those dishes off-limits, but it helps you choose on purpose.

Often lighter	Often heavier
Grilled, roasted, steamed, baked, poached	Fried, battered, crispy, breaded
Tomato-based sauces, broths, vinaigrettes	Cream sauces, cheese sauces, rich gravies
Dishes built around vegetables, beans or fish	Large portions of processed meats or fried sides
Fresh fruit or sorbet for dessert	Rich, large desserts eaten alone

Build a balanced plate

A simple model is to aim for roughly half of your plate to be vegetables or salad, about a quarter protein such as fish, chicken, beans, eggs or tofu, and about a quarter whole grains or starchy foods such as rice, potatoes, yam or bread. In many cuisines, this already happens naturally. A bowl of lentil stew with vegetables and a small portion of rice, or grilled fish with salad and plantain, is a balanced plate.

Protein helps you feel full. Include some in every meal.
Fiber from vegetables, legumes and whole grains also helps with fullness.
If the meal is heavy, choose lighter sides, and if the main is light, enjoy a richer side.
Include something fresh and colorful, even if it is only a side salad.

Portions and pacing

Restaurant portions are often larger than what you would serve yourself at home. You do not have to finish everything. Share a main dish with a friend, order a starter-sized portion as a main, or ask for a container at the start and put half the meal away before you begin. Eat slowly, put your fork down between bites, and check in with your hunger. It takes some time for fullness signals to reach your brain, so a slower pace helps you stop when you have had enough.

Smart swaps that keep the flavor

Instead of	Try	Why
Fried sides	Steamed vegetables, salad or roasted potatoes	Less oil, more fiber
Creamy dressing poured over	Dressing on the side, or oil and lemon	You control how much
Sugary drinks	Water, sparkling water or unsweetened tea	Fewer added sugars
A large bread basket before the meal	A shared starter of vegetables or soup	Keeps you from filling up early
A large dessert for one	One dessert and several spoons	The treat without the extra portion

Choosing a smaller portion of what you love is better than choosing something you do not enjoy. If you want the jollof rice or the pasta, enjoy it and balance it with vegetables and protein.

Eating well around the world

Every culinary tradition has healthy dishes. Japanese meals often combine rice, fish and vegetables in modest portions. Mediterranean cooking features vegetables, legumes, olive oil and grilled fish. Many Indian dishes are built around lentils and vegetables, and many West African soups and stews are rich in leafy greens and beans. Exploring them is an excellent way to eat more variety. See our dishes from different cultures guide for ideas, and note tags such as vegetarian and mild.

Allergies and dietary needs

Tell your server about the allergy or restriction at the start, and say clearly that it is an allergy if it is.
Ask how the dish is prepared, and about cross-contact in shared fryers, grills and utensils.
Ask about hidden ingredients in sauces, stocks, marinades and dressings. Nuts, shellfish, dairy, soy, gluten and eggs often appear unexpectedly.
If the kitchen cannot give you confidence, choose a different dish or restaurant.
Carry any prescribed emergency medication if you have severe allergies.

Drinks, alcohol and dessert

Drinks add up. Sweet sodas, juices, cocktails and specialty coffees can contain as much sugar or energy as a small meal. Water with lemon or mint is a refreshing option. If you drink alcohol, alternate with water, and eat while you drink. For dessert, you can share one, choose fruit-based options, or take a few bites of something rich and enjoy it fully. A treat eaten slowly and without guilt is more satisfying than a diet of restrictions.

Takeaway and delivery

Ordering in follows the same principles. Choose dishes with vegetables and protein, request sauces on the side, and portion the food onto a plate at home instead of eating from the container, which helps with portion awareness. Add a fresh salad or fruit at home to complete the meal. To learn what travels well, read The Art of Selection.

Questions readers ask

Is it possible to eat healthy at fast food restaurants?

Often, yes. Choose grilled over fried items, smaller portions, water instead of sweet drinks, and add vegetables when possible.

How do I handle a business dinner or celebration?

Eat a balanced meal earlier in the day, choose what you most want, and focus on conversation. One special meal is part of normal life.

Are salads always healthy?

Not always. Creamy dressings, fried toppings and cheese can make a salad as heavy as a main dish. Ask for dressing on the side.

What if I am trying to lose weight?

Seek personalized guidance from a doctor or registered dietitian. The tips here are general, and extreme restriction is not recommended.

Menus, ingredients and availability change, and nutrition information here is general. For allergies or medical needs, ask us directly and speak with a qualified professional.