The Guide to Eating Healthy at Restaurants


Just because you are eating out doesn’t mean you can’t enjoy great tasting food and give up on your diet. In this post, you’ll learn how to make healthy choices in several different types of restaurants including Mexican, Italian, Chinese and even at fast food restaurants.

To get started, here are some basic guidelines and tips to keep in mind for any type of restaurant or social event.

  • Always select lower-fat foods like skinless, grilled or baked chicken and broiled fish. Ask for any sauces to be placed on the side. This will allow you to decide how much of the sauces, which are usually fattening you’ll enjoy.
  • When ordering a salad, ask for the dressing and the croutons to be on the side.
  • Many restaurants use vegetable or oil to cook their vegetables. This adds an unnecessary amount of calories to the meal. Make sure to ask the server how the vegetables are prepared or simply request your vegetable appetizer or side dish to be steamed with additional oils.
  • When at a social events like parties, weddings or a company banquet, enjoy the fresh fruits and vegetables without dip. Also, stay away from any finger foods that have toothpicks. These are usually packed full of fat.
  • Alcohol can increase your appetite and if you’re at a restaurant or social event with easy access to additional food, you may find yourself ordering additional servings. Each gram of alcohol consumes delivers 7 calories. So consider enjoying a wine spritzer since they are relatively low in calories. Also, consider switching to light beer, too.
  • Finally, send your food back to the kitchen if it arrives prepared to your instructions.

Download a free copy of the book entitled: The Guide to Eating Healthy at Restaurants. This free download contains 30 pages of the types of foods to eat and what foods to avoid when eating out.

Check out these how to eat healthy when eating out at your favorite restaurant.

Healthy Choices When Dining in Mexican Restaurants:

Try to avoid the deep-fried tortilla chips and, if available, order the baked chips instead. Although, it can be hard to avoid, try to go light on the sour cream and guacamole since both of these toppings are high in fat. Enjoy low-fat main dishes like soft corn tortillas with chicken, onions and sauce. Also, chicken burritos or fajitas with tomato, lettuce and onions are good choices. Try to avoid the high-fat and calorie meals like deep-fried chimichangas, taco salad with beef and regular refried beans.

Healthy Choices When Dining in Chinese Restaurants:

Enjoy the stir-fried foods rather than the deep-fried dishes. Select main course and side dishes with a lot of vegetables including vegetable wonton soup. Also for extra fiber, order brown rice, not the fried rice. The fried rice, also brown in color due to the frying process, is high in fat and low in fiber. Finally, try to avoid the soy sauce and make sure the restaurant you are eating prepares the food without without MSG.

Healthy Choices When Dining in Italian Restaurants:

One of the best rules of thumbs when eating in an Italian restaurant is the thinner pastas like linguini and angel hair are low-fat alternatives to the wider and thicker pasta. Another option is the order spinach or whole-grain based noodles for higher fiber content.

Avoid the heavy alfredo sauce and opt for the marinara sauces or simply tomato sauce. Also, seafood-based dishes are also an excellent choice if they don’t have the high-fat white alfredo cream sauce. Finally when try a vegetable only pizza that is cheese-free. This is simply the crust, the sauce and plenty of vegetables. If you want cheese, sprinkle on some Parmesan cheese.

Healthy Choices When Eating Fast Food

Eating healthy fast food can be a challenge. However, you can still make wise food choices and here are some ideas to help you get started

The first item of choice would be to order a salad, with dressing in the side or a baked potato. If you’re eating at a fast food Mexican restaurant, grab a plain bean burrito. If you’re eating at a fast food Italian restaurant, a chicken salad would be an excellent choice. However, if you have a burger craving, order it with only ketchup and mustard, pickles, lettuce and skip the mayo. Also, if you don’t want water with lemon juice, order the diet soda.

Also, try to avoid the mashed potatoes, fried chicken, anything fried like onion rings, fries and fish. You may also want to skip ordering cheese on your burger and breakfast sausage.

Download a free copy of the 30 page book entitled: The Guide to Eating Healthy at Restaurants.

Helen Thomas
Helen Thomas is an independent writer and writes about the natural health benefits of food, alternative medicine and natural home remedies. She in the process of developing her website sharing the wonders of Mother Nature. Some of her favorite sites include and