How to Make Smarter Food Choices While Dining Out

That menu looks tempting. The aromas from nearby tables are irresistible. And yes, those desserts being paraded past your table should probably be illegal. Making smart dining out food choices may seem impossible in moments like these, but it doesn't have to be a daily battle between temptation and health.

Smart Dining Out Strategies That Actually Work

Forget the old advice about eating a salad before going to restaurants (though if that works for you, carry on). Modern dining requires smarter strategies that fit real life. Here's how to navigate restaurant menus without feeling like you're missing out.

The Pre-Game Plan

Your food choices start before you even leave home:

• Check the menu online beforehand

• Eat a small protein-rich snack if you're famished

• Pick restaurants that offer healthier options

• Make reservations to avoid hunger-driven decisions

• Plan your meal around your day's other activities

Menu Navigation Secrets

The menu is your roadmap to success. Here's how to read between the lines:

• Preparation methods matter more than ingredients

• Look for words like "grilled," "steamed," and "roasted"

• Be wary of "crispy," "creamy," and "smothered"

• Consider appetizers as potential main courses

• Scan the entire menu before deciding

Customization Without Awkwardness

Modern restaurants expect customization. Try these approaches:

• Ask for dressings and sauces on the side

• Request substitutions for heavy sides

• Split large portions before eating

• Ask about preparation methods

• See if "lunch portions" are available

Smart Choices By Cuisine Type

Different cuisines offer different opportunities for healthy choices:

Italian:

• Choose tomato-based sauces over cream

• Start with minestrone soup

• Look for grilled seafood options

• Consider splitting pasta dishes

Asian:

• Opt for steamed dumplings over fried

• Choose clear broths over coconut-based

• Request sauce on the side

• Look for vegetable-heavy dishes

Mexican:

• Start with black bean soup

• Choose soft tortillas over fried shells

• Ask for grilled proteins

• Go easy on the chips

Beverage Strategy

What you drink matters as much as what you eat:

• Water with lemon as your default

• Choose still wine over cocktails

• Watch out for hidden calories in drinks

• Consider sparkling water for variety

• Save liquid calories for special occasions

The Social Element

Dining out is social, and that's part of the challenge:

• Be the first to order to avoid influence

• Suggest sharing plates for variety

• Don't feel pressured to clean your plate

• Focus on conversation more than food

• Remember it's about connection, not just consumption

Special Occasions

Some meals are celebrations, and that's okay:

• Choose your indulgences mindfully

• Share desserts if you want them

• Focus on unique or special items

• Skip ordinary bread or chips

• Remember one meal won't make or break your goals

Mindful Eating Techniques

These subtle strategies make a big difference:

• Put your fork down between bites

• Take time to appreciate presentations

• Notice flavors and textures

• Engage in conversation

• Stop eating when satisfied, not stuffed

  
  

Restaurant Specific Strategies

Different establishments require different approaches:

Fast Casual:

• Study nutrition information

• Customize your order

• Watch portion sizes

• Choose grilled over fried

• Be careful with "extras"

Fine Dining:

• Focus on quality over quantity

• Choose unique preparations

• Consider each course carefully

• Take time to savor special items

Your Strategy Forward

Making smarter choices while dining out isn't about restriction - it's about enhancement. Focus on foods you truly enjoy, savor each bite, and remember that dining out is about the experience as much as the food.

Start with one or two strategies that feel most natural to you. Add more as they become habits. Soon you'll find yourself naturally making choices that satisfy both your health goals and your taste buds.