Smart Tips for Dining Out on a Diet

Article updated on Tue, June 18, 2024 @ 3:31:20 PM GMT, first published on May 4, 2024 by Lila Sjöberg

Eating healthy while dining out can feel like an uphill battle, especially when you’re trying to stick to a budget. The delicious smells and enticing menu options can make it very difficult to stick to your nutrition goals. But with some smart strategies, you can absolutely enjoy eating out without sabotaging your diet or wallet.

Strategies for Success

Start With a Game Plan

Going out to eat without any forethought is a recipe for overindulging. But having a loose plan can help set you up for success:

First, check menus online ahead of time to scope out the healthier options that fit your diet and budget, utilizing healthy budget meal tips from experts. This prevents feeling overwhelmed by all the tempting yet unhealthy choices presented at the restaurant.

Next, have a general calorie/macro target in mind for the meal based on your day’s intake so far. Apps like MyFitnessPal let you log potential menu items before dining out.

Finally, don’t arrive starving! Have a small, high-protein snack like Greek yogurt beforehand so you don’t demolish the entire breadbasket out of extreme hunger.

Ask Questions & Make Special Requests

Don’t be shy about asking serving staff for more details on menu items. Restaurants are usually happy to accommodate special dietary requests in line with nutritionist-recommended diet advice.

Ask how dishes are prepared and what ingredients are used – this can reveal hidden fats, sugars or sodium to watch out for. Request sauces and dressings on the side so you can control portions.

Consider an Appetizer as Your Entree

One smart way to keep your spending and portions in check is to order an appetizer as your main course instead of an oversized entree.

Look for lighter appetizers centered around protein and veggies, like:

• Grilled shrimp skewers
• Chicken lettuce wraps
• Side house or Caesar salads (ask for dressing on the side)

Then add a small side like a plain baked potato to round out the meal if needed. This appetizer strategy can help you save money while still enjoying a tasty yet reasonable portion size.

Share Plates and Take Leftovers

When portions at restaurants are notoriously oversized, splitting plates and taking leftovers home are excellent tactics.

Look for dishes meant for one person that you can split with your dining companion(s) to cut costs and calories. You can even ask for an extra plate for easier sharing.

For entrees you can’t share, ask the server to box half for leftovers before it’s even served. That way you’re not tempted to overeat, and you get another meal for minimal cost later on.

Choose Drinks Wisely

Liquid calories from beverages like soda, juices, and alcoholic drinks can really derail an otherwise diet-friendly meal. Always ask for:

• Water(!) (still or sparkling)
• Unsweetened iced tea or black coffee
• Low/no-calorie diet sodas if desired

If you do want to indulge in a cocktail or glass of wine, be sure to account for those added calories in your total meal allowance.

Load Up on the Freebies

Don’t overlook the “free” items on the table like…

• Lemon wedges – Add zest and bright flavor to water or tea for nearly zero calories.
• Veggies + dips – Fill up on crunchy freebies like celery, carrot sticks or radishes dipped in salsa or hummus.
• Hot sauce – Calorie-free condiments like hot sauce can add major flavor to otherwise bland meals.

Using these free add-ons can help you feel fuller while adding nutritious fiber and flavor for no extra cost.

Customize Your Order

Many restaurants allow you to tweak dishes using healthy restaurant ordering tricks like substituting veggies for fries or asking for sauces on the side. Don’t be afraid to ask for:

• Substitutions (e.g. veggies or salad instead of fries)
• Leaving out high-calorie ingredients like cheese, creams or gravies
• Asking for dishes to be baked, grilled or steamed instead of fried

Just a few small customizations can make a huge difference in the overall healthiness of the plate. The kitchen staff want you to enjoy your meal!

Find Balance With Your Order

While nutrition is important, going out for a meal is also about enjoyment. If you really want that slice of cheesecake or plate of pasta, go for it! But balance it out by:

• Ordering a lighter main course like lean protein with double veggies
• Cutting portions in half (split dessert or take half the pasta home)
• Choosing meals with built-in balance like stir frys or power bowls

A little indulgence won’t derail you entirely if you approach it mindfully and balance things out. Celebrate dining out as a treat rather than restricting yourself completely.

Don’t Forget Portion Control

It’s easy for portions to get out of hand, especially when dining out. Keep your eyes (and wallet) in check by:

• Using your handsas a guide for sensible portions. For example, a lean protein should fit in your palm.
• Asking for a to-go box right away and packing up half your meal for later.
• Sharing larger dishes family-style with the whole table.
• Checking kids’ menus for appropriately sized portions.

Frequently Asked Questions

The key is doing what works for you instead of getting caught up in all-or-nothing thinking. With planning and smart ordering, you can absolutely dine out while sticking to a healthy diet and budget. What are your favorite hacks for making dining out work?

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A Note from Lila

The advice and information in this article come from my experience as a mother of three and my work in wellness. It’s intended to support your wellness journey with evidence-based insights. This is not medical advice. Please consult your healthcare provider for decisions about your health.

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