7 Tips for Eating Better When Eating Out (Without Thinking Too Much About It)

Have you ever found yourself eating lunch at a mall food court or turning into a thoroughfare because the day got away from you? You’re not alone. Research shows that about one in three adults eat fast food on any given day.(1) And even though I’m a nutritionist, I’m also realistic. When time is short, convenience often wins.

The good news? Eating on the go doesn’t mean you have to take a break from your nutritional goals. While these meals may look different than the ones you would prepare at home, there are often hidden, smarter choices. It’s about aiming better, not perfectA mindset that allows for flexibility when eating out is the most practical option.(2) Additionally, many fast casual restaurants and food court establishments follow similar menu patterns, making navigating to healthier options easier than you might expect.

Stay with me as I share 7 nutritionist tips that I use with my clients to help them eat confidently, successfully and stress-free when eating out.

1. View the menu

While the heavily marketed veggie burger at your local burger joint may seem like the “healthier option,” that’s not necessarily the case. It is important that you take the time to go through the menu to understand what options you have.(3) It also helps you create a game plan so you can better meet your personal macronutrient needs during that meal.

*Keep in mind that many restaurants now post their nutrient breakdowns, either at checkout or online, so you can view their diets to see what is best for your personal needs.

2. Choose options with protein + fiber

Lean protein options like grilled fish, chicken, or tofu provide important nutrients that keep you fuller for longer.(2,3,4) Combine these with vegetables, which add fiber, another important nutrient that increases your satiety factor.(2,3,4) Although fiber is found in a variety of vegetables, it is also found in foods such as whole grains, beans and legumes. MyFitnessPal nutritionist Joanna Gregg RD is also a big fan of fiber and says, “Fiber makes you feel fuller for longer, so if you optimize your fiber intake, you’ll likely eat less simply because you’re not hungry.” (8)

3. Pay attention to how it is prepared

The calorie and nutritional value of a dish can vary significantly depending on how it is prepared. For example, dishes that use the language “fried,” “breaded,” and “basted” tend to be higher in saturated fat and sodium, two nutrients that should be limited in the diet.(2,3,4) This doesn’t mean you can’t enjoy french fries when eating out, but instead 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 grilled

4. Don’t avoid carbs – instead, choose them wisely

There’s a reason why carbohydrates are one of the three macronutrient groups: they provide tons of energy.(5) Additionally, if you choose whole-grain carbohydrate sources such as whole-grain bread, quinoa, or whole-grain pasta, these also provide fiber, which promotes satiety.(5) Fruits, vegetables and legumes are also sources of healthy carbohydrates that can be replaced with less healthy options if necessary. Since there are a variety of high-carb options at many fast-casual restaurants, you should think about which types of carbs you really like and which ones you can live without. Most restaurants are happy to accommodate small changes. Try skipping the fries for a side salad or fruit bowl, or swapping your roll for a lettuce wrap.

For example, I love potatoes, but I can do without a burger bun. When I get my hands on a few potato wedges or a baked potato (depending on where I am), it’s an easy decision for me to ask for a lettuce-wrapped burger to meaningfully balance my carbs.

5. Consider how add-ons fit your goals

Dressings, sauces, and specialty spreads…they all add calories, fat, and sodium to your meal.(2,3,4) Although the taste is not negligible, no one wants to eat something bland and boring. Your addition should complement your dish and not contain more calories than the dish itself.

6. Pay attention to portion sizes

When you leave the meal, the goal is to be full, not full. Keep this in mind when your meal comes out of the kitchen. The size of most restaurant portions has doubled over the years, leaving consumers to pay the price of increasing size both physically and economically.(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 make portion control easier:

• Order the regular entree, not the “super” size
• Share your main course with a friend
• Stop eating when you feel full and take the leftovers home
• Choose an appetizer and a side dish as your main meal

7. Track what you eat

Keeping a record of food intake can help individuals understand their eating habits, even when eating out.(7) It can also help identify areas for improvement, e.g. B. Nutrients that you may not be getting enough of, such as: B. Fiber. MyFitnessPal is a great tool that features many popular restaurant chains in the app, allowing for seamless entry of the foods you enjoy on the go. For those new to tracking, logging food when eating out is especially important because it can help raise awareness of eating options that better fit your health goals.

Conclusion

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 in places not known for “healthy” food, doesn’t mean balanced choices are off the table. Taking a few minutes to browse the menu for options higher in protein and fiber can help you feel fuller for longer. Additionally, simple switches like choosing grilled instead of breaded or requesting sauces on the side can make a significant difference.

Most importantly, don’t let perfectionism take over. Melissa Jaeger, RD, LD, Director of Nutrition at MyFitnessPal, reminds us, “Eating out is about flexibility, not rigidity. When you know you’re going out to eat, focus on protein and fiber throughout the day so you can enjoy the fries and ditch the guilt. It’s about making progress toward your health goals, not perfection at every meal and snack.” If you’re curious about how your eating habits fit into your bigger picture, tracking your meals in MyFitnessPal can help you identify patterns and make stress-free decisions that support your goals.

The post 7 Tips for Eating Better When Eating Out (Without Thinking Too Much About It) appeared first MyFitnessPal Blog.

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