Nutrition Articles

11 Ways to Lighten Up Any Restaurant Meal

Eat Healthy--Anywhere!

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  1. Ask questions. The biggest factor in successful restaurant ordering is asking questions. The server is there to help, so don’t be afraid to tap into his or her knowledge. Asking for clarification is one area where many of us falter. Whether it's to preserve integrity or save time, ditching a request to explain what an unknown term means could lead to a poor meal choice (either in taste or nutrient quality). So when no one at your table can define broasted, carpaccio, or roulade, ask!

  2. Don’t be shy. One of the biggest reasons restaurant-goers give for not ordering exactly what they want is that they didn't want to "be a pest" or something of that nature. The saying, "those that ask, receive" is true when ordering dinner! The person prepping salads will only put your dressing on the side if you ask. If you do feel uncomfortable making requests, start small. Even asking for water with or without lemon is going to set you on the right path to assertive ordering. If you need more motivation, remind yourself that you are a paying customer and deserve to have a reasonable amount of choice in your meal.

  3. Decode the menu. Know which culinary words are a "go" and which are a "no" when it comes to healthy ordering. Some culinary practices add much more fat, salt, and/or sugar to achieve the effect. Stick to menu descriptors like broiled, baked, marinated, steamed, and vinaigrette; methods like these are likely to be lower in saturated fat, high in good fats, and can be lower in calories overall. Check out this article for a complete list of words to watch for when scanning a menu.

  4. Replace the side. Many standard side items are fried, refined carbohydrates. Replace items like fries, onion rings or potato chips with whole grain or high fiber choices such as brown rice, steamed vegetables, or a plain baked potato. If there is an up charge, it’s up to you to decide if it’s worth $1.99 to save hundreds of calories and get extra fiber, vitamins and minerals to switch from fries to veggies.

  5. Hold the butter. Restaurants sneak butter into many unexpected places without spelling it out on the menu. Take initiative and ask if you suspect extra butter is used in preparing the meal you’re considering. Some common spots that butter turns up is on the bread (sometimes both sides) of grilled sandwiches, melted and coated onto vegetables, or added in with rice. Sometimes, holding the butter is not an option since many restaurants will batch cook dishes, but it’s definitely worth asking so you know exactly what you’re ordering. 

  6. Change the size. There are a few ways you can control the portion size of your meal. Some restaurants offer half portions, or small plates right off the bat, but if it’s not advertised, ask. The venue you are visiting may be willing to split your plate, sell you half portions, or at least place half of your meal in a to-go container to take with you when you leave. Eating proper portions is half the battle when it comes to achieving calorie balance.

  7. Slow down. The ambiance of restaurants can be distracting, relaxing, grounds for a long meal, or all three. This type of environment can cause us to overeat or eat mindlessly. Take note of this effect, and consciously slow your eating and drinking. Sit back between bites, enjoy the conversation, and pay attention to how much of your meal you’re consuming, as well as whether or not you’re full.

  8. Start smart. Appetizers can pack in more than 500 calories, easily. For a "pre-meal snack," that’s closing in on most of our calorie goals for the meal before it even starts. If you are ordering an appetizer, stick to something light in calories like grilled shrimp or high in nutrients like steamed edamame. If the venue has fried shrimp on the menu, see if you can order it grilled. If there is not an optimal appetizer to choose, stick to a small salad with veggies and vinaigrette, a broth-based soup or water/unsweetened tea until your meal comes.

  9. Behave with beverages. Drinks, both non-alcoholic and alcoholic, can pack in many calories during a meal, especially if the server keeps topping off your soda or you’re pouring from a carafe of wine. Whatever you choose to sip on, be sure to take the liquid calories and nutrients (or lack thereof) into account when choosing your meal. To really get the lowdown on the health of beverages, turn to this healthy beverage guide.

  10. Start substituting. Yes, it’s OK to substitute items on a menu! See tip #2 and make that switch. If a menu item sounds good, but you find yourself thinking "I would use a lighter sauce, like marinara, instead of alfredo," try it! Some great swaps to make that increase nutrients, decrease calories, or both are:
    • Asking for beans in place of meat

    • Ordering double veggies instead of choosing meat in a pasta dish or stir fry

    • Switching to whole grain bread, rice, tortillas or chips if possible

    • Asking for slivered almonds, chopped walnuts or extra veggies instead of cheese on a salad

    • Replacing a cream sauce with a broth or tomato-based sauce
  11. Nix the extras. Extras can add on a quick 100 calories without us even thinking or blinking! Get into the habit of saying a polite "no thank you" when asked if you want extra cheese, Parmesan cheese on salad or pasta, or bread prior to your meal. Personal-size desserts are also in this category. Although they’re small, trendy and cute, then can still add up to 100 calories or more. After a meal that is likely over the 400-600 calorie mark, 100 extra calories "here and there" definitely add up.

To find more healthy options at a restaurant near you, take a look at SparkPeople's Dining Out Guide.
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About The Author

Sarah Haan Sarah Haan
Sarah is a registered dietitian with a bachelor's degree in dietetics. She helps individuals adopt healthy lifestyles and manage their weight. An avid exerciser and cook, Sarah likes to run, lift weights and eat good food. See all of Sarah's articles.

Member Comments

  • I have been a server in a few different restaurants, and substitutions are fine...as long as you're nice about it. I know that most of the places I worked, if there are too many substitutions, you might end up with longer wait times on your food (so expect that), the server may get "yelled" at by the kitchen staff, and it is a lot of extra work / room for error for multiple teams - especially during busy times. Some substitutions even require a manager to do it. From my experience, servers are more than happy to answer as many questions as you have (or check on answers if they need to). I personally just ask for a box at the beginning of the meal & put half of my food in it before I take a bite.I don't mean to sound negative about substitutions, they just have some consequences to be mindful of. - 9/12/2014 10:02:08 AM
  • BMIMMIE
    These are great tips. Another good idea is to go to restaurants that show the amount of calories, like Panera Bread. It makes your life easier! - 8/18/2013 11:22:05 AM
  • Sharing the meal with a friend is one of the easiest ways to indulge in a less-healthy meal without going overboard. We also like to order an extra plate of veggies or fruit to get more nutrients in. - 8/17/2013 10:34:43 AM
  • JMYOST
    I was pleased with this article until I got to the substitutions. Why would you want to replace the meat in a pasta dish with only veggies? Veggies are great, but now you have a carb only meal with very little protein! Instead of meatballs, ask for a grilled chicken breast and whole wheat pasta. Replace meat with beans? Unless you are a vegetarian why do you need to do this? We need protein in our diet!! It keeps you fuller longer and helps retain those muscles that everyone needs! - 7/12/2013 8:44:40 AM
  • I eat out quite a lot. I fist look up menue check it out. . Most times know ahead what I will order. If in doubt of prep I ask for changes and have always got them. A buffet is usually a good place to pick and choose foods lower in calories.but it's more tempting, so unless you have control, stay away from. There are certain ingredients I can't and won't eat so if in doubt, I aways ask.
    I ask for container in the beginning and put half of my entree away. It's my lunch for the next day. I move bread,butter away from my area. Out of sight, out of mind.
    After a while you get so used to eating a certain way, ordering from a menue becomes more comfortable..
    There are some restaurants that I won't got to for the foods that serve are not what I eat or want to eat. I don't want to be limited to a salad, and chicken.. - 3/21/2013 7:27:39 PM
  • I love the idea of asking for extra veggies instead of meat. I don't each much meat these days (maybe one meal every one to two weeks) and never thought to just get a dish that has meat and ask them to sub in more veggies. Thanks! - 3/21/2013 9:30:09 AM
  • Helpful tips thanks. I've got a lot better about asking questions in restaurants. With chain restaurant it's easier to cheat and check the menu online for the lowe cal options before you go. If a chain restaurant doesn't have the calorie or nutrition information available online I always email them to ask them why not. I can understand smaller restaurants can't always do this but for big chains I don't think there's any excuse! And I always let them know that because this information isn't available it might influence my decision on whether to go there. - 3/21/2013 6:18:54 AM
  • JOPOLWARTH
    I agree with AZCHICA2006. Dining out is a luxury not an entitlement. For good service, I generally tip %15 plus another 50 cents for each and every "please leave off all the sour cream and cheese" "Please put the dressing on the side." To me this is just simple respect and treating others the way I would want to be treated. If my budget is too tight then I cook at home or go to a self- serve Soup and Salad where I can do those things for myself. Side benefit - when I return to a restaurant I am often remembered and greeted with joy. That is a great reward for simple good manners. - 11/24/2012 10:05:21 AM
  • Wish I'd read this article 3 days ago when I met a friend for dinner. My idea of Greek lemon soup was broth based, but what I got - because I assumed - was a thick, white lemony soup. To boot, my broiled scallops were dripping with butter. I never thought to ask how the food is prepped. Our waitress was terrific and I know she would have happily to obliged any questions. Instead I consumed many more calories than planned. Bright side: it was a fine Italian restaurant, and the food was fresh and delicious! - 11/18/2012 10:46:03 AM
  • What should I eat at a chinese restaraunt that is always an all you can eat buffett. This is the place my family loves to eat at. I don't know how I can eat well there unless I just don't eat much. - 4/23/2012 9:45:17 AM
  • I try to read the nutrition facts, either online before we go or ask at the restaurant. I wish I had done that today, though--I found out after the fact that the oatmeal raisin cookie had more calories than my sandwich!!! - 2/16/2012 10:02:27 PM
  • While most restaurants will allow for subsitutions and changes to dishes, some changes are much more easily accomodated than others. Yes, you are a paying customer and should be able to have a meal you enjoy but don't get too crazy with substitutions and changes and special requests. Also, when you make said requests do it politely and if the server, manager, kitchen expo says it can't be done either pick something else or enjoy the splurge and only eat some of the plate instead of all of it. Also, leave a big tip if you make numerous changes to a menu item as often times kitchen staff, wait staff and bus staff are required to split the tip and the restuarant did go out of its way to make something special just for you. - 2/16/2012 8:33:55 AM
  • If I know ahead of time what restaurant we will be going to, I log on to their website and make my selections ahead of time and when I get to the restaurant stick with that selection. - 5/8/2011 9:56:07 PM
  • I find the most improtant thing is what restaurant you pick, and then having the mindset that you're going to either order smaller portions or save at least 1/2 your meal.

    On the other hand, why eat out, if you're just going ot order $15 chicken salad...you can make that at home for 1/4 the price.

    Pick restaurants with interesting unique menus. Many of these places usually serve smaller portions anyway and often incorporate healthier ingredients and options.

    Sometimes it's just a matter of picking healthier salad dressings and side items... and you cna cut your fat and calories in 1/2. - 5/2/2011 2:17:48 PM
  • My best practice at restaurants is to decline the high-carb sides like potatoes, rice, tortillas, &/or bread. I can then fill up happily on meat or beans + plenty of veggies without going over my calorie range. - 4/26/2011 2:17:23 PM

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