Tips for Dining Out Without Ruining Your Diet

Can You Really Eat Out Without Derailing Your Diet?

Let’s be honest—restaurants aren’t always designed with your health goals in mind. Portions are massive, hidden calories lurk in sauces, and those complimentary bread baskets? Tempting.

But here’s the truth: You can absolutely enjoy dining out without ruining your diet. It’s all about strategy, balance, and a little mindfulness.

 Related: Portion Control: Tips for Eating the Right Amount

 1. Plan Ahead Before You Go

Most restaurants post their menus online. Take a minute to scan it in advance and:

• Look for grilled, baked, or roasted options

• Skip anything labeled crispy, creamy, or smothered

• Choose dishes with veggies, lean protein, and whole grains

 Tip: Apps like MyFitnessPal or Eat This Much can help estimate nutrition values when menus don’t list them.

 2. Start with a Healthy Appetizer or Salad

Starting with a fiber-rich side salad or veggie appetizer helps fill you up before the main dish, so you’re less likely to overeat later. Choose:

• Garden salads (ask for dressing on the side)

• Broth-based soups

• Steamed veggies

 Related: How Fiber Supports Digestion and Weight Loss

 3. Watch the Hidden Calories

Calories hide in sauces, dressings, oils, and toppings. Here’s how to reduce them:

• Ask for sauce or dressing on the side

• Request lighter cooking methods (grilled, steamed)

• Skip or limit cheese, sour cream, and creamy dressings

🧘 Learn more: How to Eat Mindfully (and Stop Overeating)

 4. Be Smart About Portions

Restaurant portions are often 2–3x what you need. Try these tricks:

• Share your entrée or dessert

• Ask for a to-go box when your meal arrives and pack half immediately

• Order from the lunch or kids’ menu when possible

 5. Be Mindful with Drinks and Alcohol

Drinks can add hundreds of hidden calories:

• Choose water, unsweetened tea, or sparkling water

• Limit alcohol; if you drink, opt for light beer or wine

• Skip sugary mixers and creamy cocktails

 Related: Why Hydration Matters: Health Benefits of Drinking Water

 6. Don’t Deprive Yourself—Just Moderate

Dining out is meant to be enjoyable. If you’re craving something indulgent:

• Enjoy a few bites of dessert or split it

• Choose your indulgence: maybe skip the bread if you want dessert

• Focus on savoring every bite instead of finishing every plate

 Final Thoughts: You’re in Control

Dining out doesn’t have to derail your diet. By planning ahead, making mindful choices, and remembering that moderation is more sustainable than perfection, you can enjoy meals out—and still meet your goals.

Enjoy your food. Enjoy your company. And enjoy the fact that you’re making balanced, intentional choices.