Have you ever found yourself grabbing lunch at the mall or going for a drive because the day got away from you? You are not alone. Research shows that around one in three adults eat fast food on any given day.(1) And even though I’m a dietitian, I’m also realistic. When time is short, convenience often wins.
The good news? Eating on the go doesn’t mean you have to put your nutrition goals on hold. While these meals may look different from what you would make at home, there are often smarter choices hiding in plain sight. It’s about aiming better, not perfecta mindset that allows flexibility when eating out is the most practical option.(2) Plus, many fast-casual restaurants and food court locations follow similar menu patterns, making it easier to navigate healthier options than you might expect.
Stick with me as I share 7 dietitian tips I use with clients to help them eat out confidently, successfully, and stress-free.
7 dietitian tips for eating out
1. Review the menu
While the highly marketed veggie burger at your local burger joint may seem like the “healthier option,” that’s not necessarily the case. It’s important to take the time to review the menu to understand what your options are.(3) It also helps you go in with a game plan to better meet your personal macronutrient needs at that meal.
*Remember that many restaurants now have their nutrient breakdowns posted, either at the register or online, so you can view their nutrition to see what works best for your personal needs.
2. Find options with Protein + Fiber
Lean protein options, like grilled fish, chicken, or tofu, provide important nutrients that will keep you full for longer. (2,3,4) Pair them with vegetables that add fiber, another important nutrient that increases your satiety factor. (2,3,4) While fiber is found in a variety of vegetables, it’s also found in foods like whole grains, pulses and legumes. MyFitnessPal dietitian Joanna Gregg RD is also a big fan of fiber, sharing, “Fiber makes you feel fuller for longer. So when you optimize your fiber intake, you’re likely to eat less food simply because you’re not hungry.” (8)
3. Pay attention to how it is prepared
The caloric and nutritional value of a dish can vary significantly depending on how it is prepared. For example, dishes that use language like fried, tender, 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 you eat out, but instead, look to make sure your main meal is prepared in a way that supports your goals.
Consider menu options with these healthier cooking methods:(2)
- Grilled, fried, steamed, baked and fried
4. Don’t avoid carbs – choose them wisely instead
There’s a reason carbs are one of the 3 macronutrient groups, they provide some serious energy.(5) Plus, when you choose whole grain carbohydrate sources, like whole grain bread, quinoa, or whole grain pasta, they also offer dietary fiber, which supports satiety.(5) Fruits, vegetables, and legumes can also be swapped out for healthy sources of carbohydrates. desired. Since many fast-casual restaurants have a ton of carb-dense options, think about what types of carbs you really enjoy and can pass on. Most restaurants are happy to accommodate small changes, try skipping the fries for a salad or fruit cup or ditching your bun for a lettuce wrap.
I love potatoes, for example, but can easily do without a burger bun. If I can get my hands on a couple of potato wedges or a baked potato (depending on where I am), it’s an easy choice for me to ask for a burger wrapped in lettuce to balance my carbs wisely.
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5. Consider how add-ons fit your goals
Dressings, sauces and special spreads … These all add calories, fat and sodium to your meal.(2,3,4) While taste should not be rejected, no one wants to eat something that is bland and boring, your addition should complement your dish, not contain more calories than the dish itself.
6. Pay attention to portion sizes
When you leave your meal, the goal is to be satisfied, not stuffed. Remember this when your meal comes out of the kitchen. Most restaurant portions have doubled in size over the years, leaving consumers to pay the price, both physically and financially, for the growing sizes.(6)
That doesn’t mean you shouldn’t enjoy yourself and your meal until your hunger is satisfied. Consider these simple, non-restrictive strategies to help manage portion control:
- Order the regular entree, not the “super” size
- Share your main course with a friend
- Stop eating when you start to feel full and take the leftovers home
- Choose an appetizer and a side as your main meal
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7. Track what you eat
Keeping a record of food intake can help individuals understand their eating patterns, even when eating out.(7) Additionally, it can help identify areas for improvement, such as nutrients you may not be eating enough of, such as dietary fiber. MyFitnessPal is a great tool that offers many popular restaurant chains in the app, making it hassle-free to enter the foods you enjoy on the go. For those new to tracking, food logging when eating out is especially important as it can help bring awareness to eating options that are more closely aligned with your health goals.
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Bottom line
Life happens, and sometimes that means you end up at a fast food counter instead of your own kitchen, and that’s okay. Eating out, even at places not known for “healthy” food, doesn’t mean balanced choices are off the table. Taking a few minutes to scan the menu for higher protein and fiber options can help you feel satisfied longer. Plus, simple swaps like choosing grilled instead of breaded or asking for sauces on the side can make a meaningful difference.
Most importantly, don’t let perfectionism take the lead. As MyFitnessPal Head of Nutrition Melissa Jaeger, RD, LD, reminds us, “Eating out is about leaning into flexibility, not rigidity. If you know you’re going out 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 making progress toward your health meal.” If you’re curious about how your eating habits fit into your bigger picture, tracking your meals in MyFitnessPal can help you see patterns and make choices that support your goals, stress-free.
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The post 7 Tips to Eat Better When You Eat Out (Without Thinking About It) appeared first on the MyFitnessPal Blog.