7 Tips for Making Balanced, Healthy Food Choices When Eating Out

Dining out is one of life’s little pleasures — treating friends to a celebration, grabbing something on the go between errands, or having a date night at a local restaurant. Restaurant menus, though, can be overwhelming when attempting to make healthier choices when dining out.

The good news? It’s not necessary to sacrifice goals when dining out and still enjoy a meal. With some awareness, eating out can be nutritious sometimes.

Here are 7 useful tips to make balanced, healthy choices when eating out.
1. Start with Water — Not Bread
It’s a common practice to be provided with bread or tortilla chips when waiting for a meal. While great and all, these added extras can contribute unwanted calories. Have a glass of water with lemon when taking your seat. Sip slowly to suppress your appetite. A side salad or some broth-based soup is a satisfying starting point.

2.Prioritize Protein and Vegetables
When ordering from the menu, focus on ordering lean protein and fiber vegetables. These foods keep the body full, help control blood sugar, and contain important vitamins and minerals.

    Good protein choices include grilled chicken or turkey, seafood (such as salmon, shrimp, or white fish), tofu or tempeh, lean steak or sirloin, and eggs or egg whites.

    Vegetable choices like steamed or grilled vegetables of the season, vinaigrette (served on the side) salads, roasted carrots, squash, brussels sprouts, and sautéed greens like spinach or kale. Don’t be afraid to ask for a vegetable side replacement for fries, rice, or mashed potatoes.

    3. Keep an Eye on Portion Sizes
    Restaurant portions are many times larger than what is typically needed for a single meal. Overeating even healthy food can leave the body feeling too stuffed and drowsy. A few smart portion-smart tactics include:

      • Ordering an entrée to share with a friend or family member.
      • Asking for a to-go container at the beginning of the meal and filling it halfway through.
      • Ordering an appetizer or a smaller portion meal.
      • Pairing a side dish with soup or salad to create a well-rounded meal without overdoing it.

      The goal isn’t perfection — it’s presence. Eating mindfully supports long-term habits without guilt.

      Common Mistakes to Avoid

      • Skipping meals in advance and then dining out — this encourages over-ordering and over-eating. Have regular meals, light or regular, as desired.
      • In assuming “healthy” menu items mean low-calorie — such words as “organic” or “gluten-free” are not necessarily synonymous with balanced.
      • Allowing guilt to overwhelm — one meal does not dictate overall progress. Enjoy it, forget it, and return to your routine.

      Plan ahead and check out the menu, drink water instead of bread to start, make meals about protein and vegetables, be mindful of portions, make simple, smart swaps, watch out for sauces and dressing, and slow down and enjoy. Balanced eating is a lifestyle — not a temporary fix.