10 Tips for Healthier Restaurant Dining
We’ve all said it before: “I’m going to eat healthy when I go out tonight.” It sounds like a simple promise, but the reality? Not so easy. And it’s not a matter of willpower—it’s about decades of habits and emotional cues that kick in the moment we walk into a restaurant.
Think about it. Eating out often feels like a special occasion, like a mini holiday. Your brain goes into reward mode, telling you things like:
- “I’m traveling for work … I can have a treat.”
- “It’s been a brutal week …I deserve some comfort food.”
- “Hey, I’m on vacation … might as well splurge!”
You do deserve a treat, a break, and a reward. But that doesn’t mean choosing the infamous “heart attack on a plate.” The good news? You don’t have to deny yourself some delicious and satisfying delicacies when dining out.
For example, let’s take a look at two common dinner options you might find on a restaurant menu—Chicken Alfredo and Cedar Plank Salmon with a Creamy Lemon Dill Sauce:
The Chicken Alfredo clocks in at a whopping:
- 1,520 calories,
- 94g of mostly unhealthy fat,
- 95g of carbs, and
- 1,950mg of sodium.
In contrast, the Cedar Plank Salmon with Creamy Lemon Dill Sauce has just:
- 360 calories,
- 20g of mostly healthy fat,
- 1.5g of carbs, and
- 80mg of sodium.
The difference is stark, and it shows that choosing wisely doesn’t mean giving up taste.
10 tips for healthier restaurant meals.
So, how can you enjoy dining out and stay aligned with your health goals? Here are 10 tried-and-true tips to help you navigate restaurant meals (and holiday or vacation dinners, too):
1. Preview the Menu – Check the restaurant’s online menu ahead of time so you can plan without the pressure of a rumbling stomach.
2. Pre-Game Snack – Eat a piece of fruit or a handful of raw veggies before heading out. You’ll make more rational choices if you’re not famished.
3. Banish the Bread Basket – Or at least keep it at the far end of the table if others want it.
4. Start Smart – Begin your meal with a side salad, a non-cream-based soup, or a shrimp cocktail—light and satisfying starters.
5. Hydrate with Purpose – Sip water or sparkling water with lemon or lime throughout your meal. Set down your fork between bites and take a sip—it helps pace your eating.
6. Halve Your Entrée – When your main dish arrives, cut it in half and move one portion to the side. Pause after the first half—check in with your hunger before diving back in.
7. Appetizer for Dinner – Craving something indulgent? Order it as your main, but keep the portion in check.
8. Sauces on the Side – Always ask for sauces and dressings separately so you can control how much goes on your food.
9. Modify Your Order – Don’t hesitate to ask for substitutions, like grilled instead of fried, or extra veggies in place of fries.
10. Share the Sweetness – Tempted by dessert? Split it with the table. A few mindful bites can be more satisfying than a whole plate of regret.
Dining out should be enjoyable, and with a few intentional choices, it can be both delicious and healthy. So go ahead and treat yourself to a healthy restaurant meal using the tips above. Your body (and taste buds) will thank you!
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This post was written exclusively for to your health, a national health and wellness coaching firm based in Connecticut. Its founder, Linda Hubbard, is an RN, Nutrition Specialist & Health Coach. She can be reached at linda@toyourhealth360.com.