7 tips for eating better at restaurants (without thinking too much about it)

Have you ever had lunch at a mall food court or stopped at a drive-thru because the day was getting away from you? You are not alone. Research shows that about one in three adults eat fast food every day.(1) And even though I’m a dietitian, I’m also a realist. When time is of the essence, convenience often wins.

The good news? Eating on the go doesn’t mean you have to take a break from your nutritional goals. While these meals may look different than what you would prepare at home, smarter choices are often hiding in plain sight. It’s about aiming better, not perfecta mindset that allows flexibility when dining out is the most practical option.(2) Plus, many fast food restaurants and food courts follow similar menu templates, making it easier to navigate healthier options than you might think.

Stay with me as I share 7 dietitian tips that I use with my clients to help them eat out confidently, successfully, and stress-free.

1. View the menu

Although the heavily marketed veggie burger at your local burger joint may seem like the “healthier option,” that’s not necessarily the case. Taking the time to look at the menu is important to understand what your options are.(3) This also helps you develop a game plan to best meet your personal macronutrient needs during this meal.

*Keep in mind that many restaurants now display their nutrient breakdowns, either at checkout or online, allowing you to review their nutrition and see what works best for your personal needs.

2. Adapt to options with protein + fiber

Lean protein options, like grilled fish, chicken or tofu, provide important nutrients that will keep you full longer.(2,3,4) Pair them with vegetables that add fiber, another important nutrient that increases your satiety factor.(2,3,4) Although fiber is found in a variety of vegetables, it is also found in foods like whole grains, beans, and legumes. MyFitnessPal registered dietitian Joanna Gregg RD is also a big fan of fiber, sharing, “Fiber keeps you feeling full longer. So when you optimize your fiber intake, you’ll likely eat less food simply because you’re not hungry.” (8)

3. Be aware of how it is prepared

The caloric and nutritional value of a dish can vary greatly depending on how it is prepared. For example, dishes that use terms like fried, breaded, and smothered tend to be higher in saturated fat and sodium, two nutrients that are recommended to be limited in the diet.2,3,4) This doesn’t mean you can’t enjoy fries when dining out, but rather that your main meal choice be prepared in a way that suits your goals.

Consider menu options with these healthier cooking methods 🙁2)

• Grilled, roasted, steamed, baked and grilled

4. Don’t avoid carbs – choose them wisely instead

There’s a reason why carbohydrates are one of the 3 macronutrient groups: they provide important energy.5) Additionally, when you choose whole-grain carbohydrate sources, like whole-grain bread, quinoa, or whole-wheat pasta, they also contain dietary fiber, promoting satiety. (5) Fruits, vegetables, and legumes are also sources of healthy carbohydrates that can be replaced with less healthy options, if desired. Since many fast-casual restaurants offer a plethora of carb-heavy options, think about what types of carbs you really enjoy and which ones you can pass on. Most restaurants are happy to accommodate small changes, try skipping the fries for a side salad or fruit cup or ditching your bun for a lettuce wrap.

For example, I love potatoes, but I can easily give up burger buns. If I can get my hands on a few potato wedges or a baked potato (depending on where I am), it’s an easy choice for me to ask for a burger to be wrapped in lettuce to balance out my carbs nicely.

5. Consider How Add-ons Fit Your Goals

Special dressings, sauces and spreads… All of these add calories, fat and sodium to your meal.(2,3,4) While flavor is nothing to sneeze at, no one wants to eat something bland and boring, your add-on should complement your dish and not contain more calories than the dish itself.

6. Pay attention to portion sizes

When you come out of your meal, the goal is to be satisfied, not full. Keep this in mind when your meal comes out of the kitchen. The size of most restaurant portions has doubled over the years, forcing consumers to pay the price, both physical and economic, of this increase in size.(6)

This doesn’t mean you shouldn’t have fun and enjoy your meal until your hunger is satisfied. Consider these simple, non-restrictive strategies to help you with portion control:

• Order the regular entree, not the “super” size
• Share your entry with a friend
• Stop eating when you start to feel full and take leftovers home.
• Choose a starter and side dish as your main meal

7. Track what you eat

Keeping a record of their food consumption can help individuals understand their eating habits, even when eating out.7) Additionally, it can help identify areas for improvement, such as nutrients you may not be getting enough of, like dietary fiber. MyFitnessPal is a great tool that offers many popular restaurant chains in the app, making it easy to grab the foods you’re enjoying on the go. For those new to tracking, logging restaurant foods is especially important, as it can help raise awareness of dining options that better match your health goals.

Conclusion

Life happens, and sometimes that means ending up at a fast food counter instead of your own kitchen and that’s okay. Dining out, even in places that aren’t known for “healthy” eating, doesn’t mean healthy choices are off the table. Taking a few minutes to scan the menu for options higher in protein and fiber can help you feel fuller longer. Plus, simple swaps, like choosing grilled instead of breaded dishes or asking for sauces on the side, can make a significant difference.

Above all, don’t let perfectionism take over. As Melissa Jaeger, RD, LD, chief nutrition officer at MyFitnessPal, reminds us, “Dining out is about relying on flexibility, not rigidity. If you know you’re going to eat, focus on prioritizing protein and fiber throughout the day so you can enjoy that side of fries and pass on the guilt. It’s about progress toward your health goals, not perfection at every meal and snack.” To know how your eating out habits fit into your overall picture, tracking your meals in MyFitnessPal can help you spot trends and make choices that support your goals, stress-free.

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