Eating out is a great way to socialize, celebrate, and try new foods.


However, eating out often can make it difficult to maintain a healthy diet. Restaurants often serve large portions and meals that are high in calories, salt, and unhealthy fats. 

Additionally, eating out can be expensive and may not always fit into your budget. That said, it is still possible to enjoy a meal out without sacrificing your health or breaking the bank. 

In this blog post, we will discuss 12 healthy strategies for eating out.


  1. Do your research: Before going to a restaurant, take some time to look at the menu and nutritional information. Many restaurants now have their menus online, so you can plan ahead and make healthier choices. Look for items that are grilled, baked, or broiled rather than fried, and choose meals that are lower in calories and fat.

  2. Drink water: Drinking water with your meal can help you feel full and hydrated. It is also a healthier option than sugary drinks or alcohol. If you want a little flavor, ask for a slice of lemon or lime to add to your water.

  3. Don't arrive starving: It's easy to overeat when you are starving, so make sure to have a small snack before you go out to eat. Some good options include a piece of fruit, a handful of nuts, or some cut up veggies.

  4. Share your meal: Restaurants often serve large portions, so consider sharing your meal with a friend or family member. This will not only help you save money but also reduce your calorie intake.

  5. Start with protein: Starting your food with protein like beans, legumes, fish, poultry or meat can help build satiety and help you feel full. You can choose salads with meat/ poultry/ fish or bean based salads.

  6. Look for grilled or baked options: When choosing your meal, look for options that are grilled, baked, or broiled. These cooking methods are healthier than fried foods and can help reduce your calorie intake.

  7. Ask for substitutions: Don't be afraid to ask for substitutions to make your meal healthier. For example, ask for a side of steamed vegetables instead of French fries, or request that your meat be cooked with little butter or oil.

  8. Avoid creamy sauces and dressings: Creamy sauces like alfredo and dressings like ranch can be high in calories and unhealthy fats. Choose lighter options such as vinaigrettes or sauces made with herbs and spices.

  9. Skip the bread basket: While it may be tempting, skipping the bread basket can help reduce your calorie intake. If you do indulge in bread, stick to 1-2 pieces.

  10. Choose a healthy side dish: Many restaurants offer side dishes that are high in calories and unhealthy fats. Choose healthier options such as steamed vegetables, a side salad, or a baked potato without the sour cream and butter.


  1. Be mindful of portion sizes: Restaurant portions are often larger than what you would serve at home. Be mindful of how much you are eating and try to stop when you are full.


  1. Enjoy your meal: Eating out should be an enjoyable experience, so don't stress too much about making healthy choices. Choose foods that you enjoy and focus on the company you are with rather than the food.


In conclusion, eating out can be a fun and enjoyable experience, but it is important to make healthy choices to maintain your overall health. 


By following these 12 healthy strategies, you can enjoy your meal out without sacrificing your health or breaking the bank.