Smart Restaurant Hacks: How to Eat Healthy When Dining Out
Article posted in: Food & Nutrition
You’re out with friends, ready to enjoy a meal, when the menu lands in your hands. Suddenly, you’re overwhelmed. How do you choose something delicious that also aligns with your healthy eating goals?
Dining out can feel like navigating a maze of choices, with healthy dishes often hidden among more indulgent options. It’s easy to feel unsure about what to order. But rest assured, most restaurants do offer healthier selections—you just need to know how to spot them.
Whether you’re at an Italian restaurant, your favorite Mexican spot or a local American diner, having a plan can make all the difference. Use this guide to identify low-calorie meals, healthier alternatives and menu hacks that help you enjoy your restaurant experience without guilt. With Jenny Craig, you’ll learn how to balance restaurant dining out staying on track, so you can savor your meal and the time with loved ones—no compromises needed!
Italian Restaurants: Lighten Up Your Favorite Dishes
It can be daunting to try and choose a healthy Italian option when given a menu with a list of pasta and pizzas. But trust us — there are ways to enjoy Italian cuisine without derailing your goals. The key, of course, is to choose wisely!
✅ Order This: Caprese salad with grilled chicken or pasta with marinara and veggies
A caprese salad, made with mozzarella, tomatoes, basil and a drizzle of olive oil is a light and fresh choice. You’ll get protein and calcium from the cheese (try to stick to one serving which is a little less than a ¼ cup) and potassium from the tomatoes. Pair it with grilled chicken for another hit of lean protein.
Another option; a pasta dish with marinara sauce and vegetables. Pasta doesn’t have to be avoided, especially when it comes with a tomato-based marinara sauce and some delicious veggies like zucchini and carrots. Just keep an eye on your portion size and try to stick to one cup of pasta.
💡 Pro Tip: Ask for a to-go box when your meal arrives to help with portion control!
❌ Skip This: Creamy pasta dishes and endless breadsticks
Yes, creamy pasta sauces like Alfredo taste delicious, but they’re often served in large portions, which can make sticking to your goals difficult. An extra large plate will pack on the sauce and turn your meal into something that’s loaded with calories and saturated fat, thanks to the ample cheese and heavy cream.
Not only can too much saturated fat throw off your weight loss goals, but it can raise your levels of “bad” LDL cholesterol in your blood, according to the American Heart Association. That, in turn, can up your risk of heart disease and stroke.
Meanwhile, breadsticks can easily raise the calorie count of your meal without adding quality nutrition to your plate. Your best bet is to avoid them, but if you do go for the bread basket, try to stick to one piece.
American Restaurants: Classic Comfort Food, Made Healthier
Most foods at American restaurants come smothered in cheese or layered on a bun. But there are still hacks to make a nutritious pick!
✅ Order This: Grilled chicken salad with balsamic or a bun-free “protein-style” burger
Almost every classic American restaurant or diner will have at least one salad on the menu. It will typically come topped with tomatoes, carrots and, if you’re lucky, maybe even more good-for-you veggies.
Here’s the catch: The chicken is sometimes fried, so ask for yours to be grilled if you can. Skip the creamy ranch dressing, and ask for balsamic vinegar and olive oil on the side. Just be mindful of how much oil you pour on top; you’ll want to aim for about a teaspoon if your goals include weight loss.
If you’re craving a burger, order yours “protein style,” which means it’s served without the bun on a bed of lettuce (restaurant buns are typically oversized and are packed with simple carbs). Maybe restaurants also offer lettuce buns as a low-carb alternative. Grilled vegetables or a side salad complement this dish perfectly.
❌ Skip This: Fully loaded burgers and fries
These days, it seems like almost every burger joint is trying to outdo each other with creative burgers, whether it’s a double burger with fried onion rings or one that’s slathered in guacamole and sour cream.
All those add-ons up the burger’s calorie count and saturated fat, which isn’t ideal when you’re sticking to a healthy eating routine. Just remember, simple is better when it comes to burgers (unless you’re talking lots of veggie additions!).
💡 Swap Idea: Choose a side salad instead of fries to cut down on extra calories and sodium.
Chinese Restaurants: Enjoy Flavor Without the Extra Calories
Fried rice tastes oh-so-good, but if you avoid them when you order, you’ll find there are still tons of healthy and tasty choices!
✅ Order This: Steamed dishes or beef & broccoli with brown rice
Order your protein and rice steamed rather than fried. For another option, consider a classic beef and broccoli dish. The beef is typically not breaded and deep-fried and neither is the broccoli. Broccoli can taste amazing and is full of filling good-for-you fiber. Add brown rice for a healthy whole grain to complete the meal.
💡 Did You Know? Fried foods increase risk of heart disease and diabetes—opt for steamed options instead!
❌ Skip This: Orange chicken and General Tso’s Chicken
It’s true that orange glaze is delicious, but it’s typically made with loads of sugar. Consuming excessive amounts of sugar can lead to weight gain and medical conditions. Skip it, and opt for a meat that isn’t slathered in a syrupy sauce.
Another popular dish, General Tso’s Chicken, is generally deep-fried and made with a thick, sweet sauce. Plus, it’s typically served on a bed of rice, without many veggies. Instead, order a dish that usually comes loaded with nutritious, filling veggies, like Kung Pao chicken.
Mexican Restaurants: Fresh, Flavorful & Healthy Choices
You might be surprised how healthy Mexican food can be when you stick to smart portion sizes and avoid too many toppings.
✅ Order This: Grilled fish tacos with salsa
Take the opportunity to order some delicious fish for its protein and omega-3 fatty acids, which are beneficial for your heart. Skip the fried versions and go for grilled instead.
💡 Healthy Hack: Ditch the sour cream and add extra salsa for a low-calorie flavor boost!
❌ Skip This: Fried dishes like taquitos, nachos & chimichangas
Bigger is often considered better when it comes to nachos, but not when you’re trying to stick to your healthy eating plan. (Skip the dish when dining out and enjoy our Loaded Chicken Nachos recipe at home instead!)
It’s also worth passing on all the fried entrées, like taquitos and tostadas. Think about ordering a taco instead (on a tortilla that isn’t fried and crispy). Avoid chimichangas, which are essentially deep-fried burritos.
Greek Restaurants: Mediterranean Diet Done Right
Because it’s situated on the Mediterranean, you know there are tons of nutritious, fresh options.
✅ Order This: Avgolemono soup and hummus with veggies
Avgolemono soup is light and simple (but also tasty!). It’s made of egg and lemon juice, and often includes chicken and rice.
Hummus is another classic Greek order, made with chickpeas that give the spread its high-protein punch. Pair it with veggies and consider ordering some dolmades — another healthy choice — which are stuffed grape leaves (usually filled with rice and herbs).
❌ Skip This: Moussaka and high-calorie gyro meats
Moussaka is like a “Greek lasagna” that’s made with eggplant, meat and cheese. It’s rich and can be high in calories. So, while it’s fine to enjoy every now and then, it’s better to have occasionally, rather than every time you order.
Gyros, too, can be packed with calories because the meat isn’t always the leanest (it’s typically a combination of meats, like beef and lamb).
💡 Better Choice: Opt for a Greek salad topped with lean protein instead of heavy dishes.
Now you can enjoy your dining out experience with a guaranteed healthy pick. Happy dining!
Want to make healthy choices easier? With Jenny Craig, your meal planning and prepping is done for you. Get started with a Jenny Craig plan today!
