Crystal Pace Dining out can be a fun and relaxing way to enjoy time with family and friends. But restaurant meals are often higher in calories, sodium, added sugars, and fat than meals you’d make at home. Since the 1960s, portion sizes in the United States have increased by up to 500%, which is significant because today, the average American eats out about five times per week.
The good news? With a little planning and some mindful choices, you can enjoy your favorite restaurants while still supporting your health goals.
Before You Go: Set Yourself Up for Success
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Choose restaurants with healthier options. Look for places that offer fresh vegetables, whole grains, and lean proteins.
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Don’t arrive overly hungry. Skipping meals beforehand can make it harder to avoid overeating. Stick with your regular eating schedule so you can make thoughtful decisions.
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Plan for leftovers. Bring along some glass storage containers. This not only reduces food waste but also helps you avoid plastics and chemicals found in takeout packaging. (Learn more in our free eBook Safe Eats: Reducing Exposure to Harmful Chemicals in Food Packaging.)
While Dining Out: Practical Tips for Healthier Eating
Manage Portions & Balance Your Plate
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Honor your fullness cues—listen to your body and take food home instead of finishing oversized portions.
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Make half your plate vegetables whenever possible. Add extra veggies to sandwiches, wraps, pizzas, or as a side dish.
Ordering Smarter
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Ask for dressings, gravies, and sauces on the side so you can control how much you use. A simple trick is to dip your fork in the dressing before each bite.
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Limit or avoid cream sauces, cheese sauces, and gravies. Choose lighter, oil-based dressings or simply use olive oil and vinegar.
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Request that dishes be cooked with less oil, less salt, or half the sauce. Most restaurants are happy to accommodate.
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Opt for broth-based soups instead of creamy ones, and ask about lower-sodium options.
Healthier Food Swaps
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Pizza: Go for thin crust and half the cheese. Skip processed meats (such as pepperoni or sausage), and load up on veggies like mushrooms, peppers, and onions.
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Breakfast: Choose fresh fruit over juice, whole grains (like steel-cut oatmeal or 100% whole wheat toast) over refined grains, and avoid processed meats such as bacon and sausage.
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Appetizers: Skip fried starters and choose vegetable-based options.
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Fried foods: Limit how often you order them. Ask if dishes can be baked, grilled, roasted, or steamed instead. For example, order steamed dumplings instead of fried.
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Sides: Replace fries with a side salad, roasted vegetables, or a fruit cup.
Better Beverage & Dessert Choices
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Skip sugary sodas and order water, seltzer, unsweetened tea, or black coffee.
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Try a mocktail by mixing sparkling water with a splash of 100% fruit juice.
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Limit or avoid alcohol—it can add empty calories and interfere with your health goals.
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If you want dessert, share with a friend or choose lighter options like fresh fruit.
Bottom Line: Dining Out the Healthy Way
Eating out doesn’t have to mean sacrificing your health. By making small adjustments—like balancing your plate with vegetables, managing portions, and being mindful about sauces and drinks—you can enjoy restaurant meals and stay aligned with your healthy lifestyle.
⭐️ Free Resource: Anti-Inflammatory Diet eBook
Want to learn more about how your food choices can help reduce inflammation and support long-term health? Download our free Anti-Inflammatory Diet eBook, created by Anticancer Lifestyle nutrition expert Crystal Pace.
You’ll learn:
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What inflammation is and how it impacts chronic disease and cancer risk
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Foods that raise and lower inflammation
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Herbs and spices with anti-inflammatory benefits
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Lifestyle habits that support an anti-inflammatory diet
