Dine Out and Stay on Track: Tips for Eating Healthy When Dining Out

Friday, Apr 7, 2023 | Lifestyle, Meals

Dine Out and Stay on Track: Tips for Eating Healthy When Dining Out

Eating out can be a challenge when you’re trying to maintain a healthy diet. Restaurant meals are often loaded with calories, unhealthy fats, and sugar, making it difficult to stay on track. However, with some simple tips and tricks, you can enjoy dining out without sabotaging your diet. Here are some helpful tips for eating healthy when dining out.



  • Tips for eating healthy when dining out
  • Benefits of eating healthy when dining out
  • Conclusion

Tips for eating healthy when dining out

With so many tempting options on the menu, it can be hard to resist indulging in high-calorie, high-fat foods. However, with a little planning and strategy, it is possible to dine out and stay on track with your healthy eating goals. Here are some tips for eating healthy when dining out:

  • Do your research: Before heading to a restaurant, take a look at the menu online and plan beforehand. Look for healthier options like grilled meats, salads, and vegetable-based dishes.
  • Choose wisely: When ordering, choose dishes that are steamed, baked, grilled, or broiled instead of fried. Opt for lean proteins like chicken or fish and choose side dishes that are vegetable-based.
  • Control portion sizes: Restaurant portions can be large, so consider sharing a meal or taking home leftovers. You can also ask for a half portion or order an appetizer as your main course.
  • Watch your condiments: Dressings, sauces, and toppings can add a lot of extra calories and fat to your meal. Ask for dressings and sauces on the side and use them sparingly. You can also ask for a vinaigrette, which is usually less calorie and fat loaded.
  • Be mindful of drinks: Sugary drinks like soda and juice can add a lot of extra calories to your meal. Stick with water or unsweetened tea and limit alcohol consumption.
  • Don’t be afraid to make substitutions: Many restaurants are willing to make substitutions to accommodate dietary needs. Don’t be afraid to ask for a vegetable instead of fries or for your meal to be prepared without added butter or oil.
  • Leverage the Healthi app: The Healthi app comes with preloaded BITES, which are numerical values assigned to food items. BITES essentially guide you to make better, more informed food choices. You can use these to navigate through making better choices when eating out. Using the voice recognition system, you can quickly scan through the menu to decipher what to eat.

By following these tips, you can enjoy a delicious meal while still staying on track with your healthy eating goals. Remember, it’s all about balance and making smart choices. 


Benefits of eating healthy while dining out

Eating healthy while dining out can have numerous benefits for your health and well-being. Here are some of the benefits of making healthy choices when dining out:

  • Helps with weight management: Choosing healthy options while dining out can help you maintain a healthy weight. Restaurant meals are often high in calories, unhealthy fats, and sugars, which can contribute to weight gain. By choosing healthier options, you can control your calorie intake and maintain a healthy weight.
  • Provides essential nutrients: Healthy options at restaurants are typically packed with essential nutrients like fiber, vitamins, and minerals, which your body needs to function properly.
  • Reduces the risk of chronic diseases: Eating unhealthy foods at restaurants has been linked to an increased risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. Choosing healthy options can reduce the risk of these diseases.
  • Improves digestion: Unhealthy restaurant meals can disrupt digestion and lead to digestive problems like bloating, constipation, and diarrhea. Healthy options, on the other hand, can improve digestion and reduce digestive discomfort.
  • Boosts energy levels: Unhealthy restaurant meals can cause energy crashes and leave you feeling sluggish. Healthy options, on the other hand, can provide sustained energy levels and help you stay alert and focused.
  • Enhances mood and mental health: Unhealthy restaurant meals have been linked to poor mood and mental health, while healthy options can enhance mood and improve mental well-being.


Dining out doesn’t have to derail your healthy eating goals. By doing some research ahead of time, choosing healthier options, watching your portions, being mindful of drinks and desserts, and making special requests, you can enjoy dining out while still staying on track. So the next time you’re dining out, use these tips to help you make healthier choices and stay on track with your diet.