5 Rules for Eating Healthy When Dining Out


Eating out can be tough if you’re health conscious. Here are 5 tips for eating healthy while dining out! These are my five rules for eating healthy while dining out. For more tips, check out this article about eating clean at restaurants.

  1. Avoid white flour when you can. I’ve basically never been able to find a *real* whole wheat option at restaurants, but get as close as you can. Pastas are a no-go, especially since they’re often covered in buttery sauces that pack on calories and saturated fat.
  2. Avoid fast food at all costs. Fast food restaurants (Wendy’s, McDonalds, etc) are landmines. It’s really hard to eat anything of nutritional value there. Subway is perhaps the exception, and you can make your own healthier options there.
  3. Don’t be afraid to take it “to go.” The portion sizes at restaurants are huge. You don’t have to eat everything on your plate if you’re getting full.
  4. Go green. You don’t have to order a salad everytime, but try and choose options with lots of veggies (like vegetable soups or sandwiches).
  5. Mix N’ Match Side Dishes. Even if you’re at a restaurant where everything seems unhealthy, you can create your own meal out of side salads and dishes such as mashed potatoes, steamed veggies, etc. Try and create your own meal out of complex carbs, lean protein, and plenty of fruits and veggies.

Good luck!


photo by my brother, DJ Suto. His blog is Geocentrism.


  1. says

    Some restaurants will also provide the calorie information next to the dishes you are looking at, so you can check for yourself what you are eating.

    Asking for food ‘to-go’ often feels strange, but it really can be a great option, evening making a meal for another night and it saves the food going to waste and being thrown away.

  2. says

    Make no mistake – if weight loss or weight maintenance is a problem for you – you need to be vigilant about quantities that you eat as it can be very easy to eat more calories than would be wise and gain weight. There are a lot of calories in a small handful of nuts so you would be wise to weigh it and calculate the amount of calories that you are “spending” on that snack.

    I know that I tend to gain weight if I eat any nuts. If there are a few days of me eating nuts I can gain a lot of weight. Look at the amount of calories in a tiny bag of nuts… Calculate it up if the calories are given on a portion of the bag basis. You will be surprised how high the calorie level is.

    • Amy Suto says

      Here’s the thing — nuts have monounsaturated fat, and studies have shown that eating nuts fill you up (because of their protein) and actually help you lose weight because we NEED monounsaturated fat. MUFAs can actually help speed up your metabolism. The bad fats come from junk foods — THOSE are the kinds of things that need to be cut out before nuts.

      Additionally, you get more bang for your calorie (mixed puns erryday) because a 100 calories of nuts fill you up whereas 100 calories of french fries do not.

      Eat HEALTHY FOODS first and foremost!

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