To order healthier when eating out, look at the menu ahead of time, choose dishes that are grilled, steamed, baked or roasted rather than fried, fill up on vegetables and salad, ask for sauces and dressings on the side, and be mindful of portion sizes, drinks and desserts. Restaurant meals are often much larger and saltier than meals cooked at home, so sharing, ordering a starter as a main, or taking leftovers home all help. Many chain restaurants now show calories on their menus; in the US, chains with 20 or more locations must do so, as the US Food and Drug Administration explains, and similar rules apply to large businesses in England. You don’t need to be perfect: eating out is part of life, and a few small choices add up.
Before you go
- Check the menu online and decide what to order before you’re hungry and tempted.
- Don’t arrive starving. A small snack, such as fruit or yogurt, an hour or two before helps you choose calmly.
- Look for calorie information if it’s available, and use it as a guide rather than a rule.
Words that signal a lighter dish
| Usually lighter | Usually heavier |
|---|---|
| Grilled, steamed, poached, baked, roasted, chargrilled | Fried, deep-fried, battered, breaded, crispy, tempura |
| Tomato-based, broth, salsa, herb, lemon | Creamy, cheesy, au gratin, alfredo, carbonara, buttery |
| Fresh, seasonal, garden | Loaded, smothered, stuffed, double |
| With vegetables or salad | With fries, onion rings, garlic bread |
Simple swaps
- Swap fries for a side salad, vegetables, a baked potato or new potatoes.
- Ask for sauces and dressings on the side, and use about half.
- Choose a tomato-based pasta sauce rather than a creamy one.
- Pick a thin-crust pizza with vegetables and chicken rather than extra cheese and processed meat.
- Order a starter-sized main or share a main and order extra vegetables.
- Choose water, sparkling water or a diet drink instead of sugary soft drinks.
- Share a dessert, or have fruit, sorbet or a coffee instead.
Tips by type of restaurant
Italian
Choose minestrone or a salad to start, then grilled fish or chicken, or pasta with tomato, seafood or vegetables. Watch the bread basket, cream sauces and large portions of pasta. Our article on whether pasta is healthy explains how to balance a pasta meal.
Indian
Tandoori dishes, tikka, dal, chana masala and vegetable curries are good choices. Creamy kormas and masalas, fried starters such as pakoras and samosas, and naan with butter are heavier. Choose plain rice or chapati. Our guide to healthy Indian food has more.
Chinese and Thai
Steamed dishes, stir-fries with lots of vegetables, clear soups and plain rice are lighter than battered, deep-fried dishes, sweet and sour sauces and fried rice or noodles. Ask for less sauce, which is often high in salt and sugar.
Japanese
Sashimi, sushi with vegetables or fish, miso soup, edamame and grilled fish are good choices. Tempura, mayonnaise-based rolls and large bowls of ramen are heavier. Our article on whether sushi is healthy covers the options.
Mexican
Choose grilled meat or fish, bean and vegetable dishes, salsa and guacamole. Limit fried tortilla chips, sour cream and cheese-heavy dishes. A burrito bowl with salad is often lighter than a large burrito.
Burgers and fast food
Choose a single patty, grilled chicken or a veggie burger, add salad, and skip the extra cheese and bacon. Order the smallest fries or a side salad, and water instead of a large soft drink. Our guide to healthier takeaways has more ideas.
Breakfast and brunch
Eggs, smoked salmon, porridge, yogurt with fruit and whole grain toast are lighter than fry-ups, pastries and pancakes with syrup.
Watch the drinks
Drinks can add as many calories as a meal. A large sugary soft drink, a cocktail or a couple of pints of beer can add 300 to 500 calories. The NHS advises not regularly drinking more than 14 units of alcohol a week. Alternate alcoholic drinks with water, and choose smaller measures. Our guide to calories in alcohol compares drinks.
Salt
Restaurant and takeaway meals are often very salty. The NHS recommends no more than 6 g of salt a day for adults, and a single restaurant meal can contain most of that. Ask for no added salt where possible, go easy on soy sauce, gravy and salty sides, and drink water.
Portions and pace
- Eat slowly and put your fork down between bites.
- Stop when you’re comfortably full, not when the plate is empty.
- Ask for a box for leftovers, which you can eat the next day if refrigerated within 2 hours.
Our guide to mindful eating has more tips.
Takeaways and delivery
The same rules apply to takeaway and delivery apps. Look for grilled, tandoori or steamed options, add a side of vegetables or salad, choose plain rice or a smaller portion of chips, and skip the extra sauces and dips, which add salt and calories. Ordering from the starter menu or splitting one main between two people is often plenty. Our guide to healthier takeaways has more.
Special diets
If you have a food allergy or intolerance, tell the staff when you order, every time. Restaurants in many countries must be able to tell you which of the main allergens their dishes contain. If you follow a low-carb diet, our guide to eating out on keto covers restaurant swaps.
Common questions
Is it OK to eat out often and still eat healthily?
Yes, with a few habits: choose lighter cooking methods, add vegetables, watch drinks and desserts, and keep portions sensible.
What’s the healthiest thing to order?
A grilled or steamed protein, such as fish, chicken or tofu, with vegetables or salad and a moderate portion of whole grains or potatoes.
Should I always skip dessert?
No. Share one, choose a lighter option, or enjoy it occasionally. A balanced overall diet matters more than one meal.
This article is general information, not medical advice. Talk to your doctor or a registered dietitian before making big changes to how you eat, especially if you have a health condition, take regular medication, or are pregnant or breastfeeding.
