Everyone loves going out to eat.

But not every meal away from home needs to be a splurge, if you don’t want it to be.

There are plenty of ways you can make healthy choices while dining out at a restaurant.

In honor of National Nutrition Month, here are some of our tips for making healthy choices at restaurants.

1. Be mindful of Words like “Crispy,” “Battered,” and “Breaded”

One of the first indications of how healthy a menu item might be are the words used to describe it.

While dishes that are crispy, battered, or breaded may sound delicious, they often imply that at least one element of the meal is fried.

Fried food, while tasty, often has more calories, saturated and trans fats, and sodium.

Frying food also leaches healthy ingredients of nutrients like vitamins and enzymes, making a dish even more nutritionally void.

Indulging in fried food in moderation is fine. Just be mindful of the ways in which fried items can be disguised with satisfying descriptor words on a menu.

2. Box Half Your Meal Before You Start Eating

It’s no surprise that restaurant portions are a little out of control.

After all, the industry knows that customers will pay for food at a higher price point if they feel like they’re getting their money’s worth.

Unfortunately, outrageous portion sizes can often lead to overeating. If it’s sitting on the plate in front of you, you’re far more likely to eat it.

A clever way to combat crazy portions is to ask for a box when your meal arrives at the table.

Packing away half your plate keeps food out of sight and out of mind, allowing you to enjoy a reasonable portion without the risk of overeating.

Plus, you’ll have great leftovers to take home and enjoy as another meal.

3. Liquid Calories Count, Too

There’s nothing wrong with enjoying a soda or an alcoholic beverage with your meal as long as you’re mindful of the calories it adds.

Soft drinks, cocktails, beer, and wine can add hundreds of calories to a meal, negating healthy choices you may make when ordering your food.

Drinking water is always the best choice. But, if you do order something from the drink menu, just be aware of what you’re choosing.

4. Check the Restaurant Menu Ahead of Time

Making healthy choices in the moment can be challenging when you’re hungry and staring at a menu of delicious sounding food.

Many restaurants have their menus posted online. Looking at them ahead of time can help you prepare to make a healthier choice when the waiter approaches your table.

Going in with a game plan can help you stick to healthy decisions and resist temptation with a menu in your hand.

Plus, if you know you’ll be swayed to pick something unhealthy if you look at the menu, knowing what to order ahead of time means you can skip browsing it altogether.

5. If You’re Ordering an Appetizer, Choose Wisely

Not all appetizers are created equal.

Sure, a shared spinach and artichoke dip or plate of buffalo wings may be enticing, but they tend to be dense in calories, fat, and sodium and risk filling you up before your entrée even makes it to the table.

If you’re hungry and looking for a healthy way to kick off your meal, stick to healthier appetizer options.

For example, steamed edamame is packed full of protein, fiber, calcium, and other healthy nutrients.

If you’re in the mood for dipping, see if the restaurant has a healthier option like hummus or salsa. Instead of pita or chips, ask for fresh veggies to dip.

6. Swap Carbs for Veggies (and Ask for Them Steamed)

One of the quickest ways to rack up calories at a restaurant is with side dishes. Who doesn’t love a crisp French fry or creamy mashed potatoes?

But if you’re focusing on healthy choices, swap out a carb-heavy side dish for seasonal vegetables or a side salad.

You can even go a step further and request that the veggies be steamed; sometimes even sides of vegetables are steeped in butter, which, while delicious, is not much healthier than the side of fries you swapped it for in the first place.

7. Be Wary of Sneaky Salads

A salad is always a healthy option…right?

Actually, salads can be some of the unhealthiest options on a menu, depending on the ingredients.

You’re probably safe with a simple garden salad packed with fresh vegetables, but be mindful of tasty toppings that add calories, trans fats, and sodium to a misleadingly healthy order.

Toppings to be mindful of include cheese, croutons, bacon, candied nuts, dried fruits, and crispy noodles.

The other culprit transforming salads into deviously disguised is dressing.

Typically made with oil, mayonnaise, and/or cream, dressing can drown a salad in unhealthy (albeit tasty) calories and fat.

Instead, choose to top your fresh salad with balsamic vinaigrette or a heart-healthy olive oil and vinegar combo for a dressing with plenty of flavor and few unhealthy additives.

8. Opt for Lean Proteins

Eating lean proteins is one of the best things you can do to maintain a healthy, balanced diet.

Options like skinless chicken, fish, and grass-fed beef are great for weight management, building muscle, and even lowering cholesterol.

When deciding what to order at a restaurant, look for options like grilled chicken breast or a seared salmon for a meal that will keep you full longer and give your body the energy it needs to run smoothly.

Maintain your Healthy Lifestyle at Rosen Aquatic & Fitness Center

Now that you’re equipped with tips for making healthy choices at a restaurant, you can take the next step and stay physically healthy with a membership to Rosen Aquatic & Fitness Center (RAFC).

Keep your body moving with our group fitness classes or take advantage of cardio equipment, strength machines, and free weights in the Adam Michael Rosen Fitness Center.

We are proud to offer generous discounts for our neighbors in the hospitality industry so everyone can afford to make their health a priority in 2025.

Check out our website to see what else you can look forward to as a part of the RAFC community.