How to Make Healthier Choices When Eating Out or Ordering Takeaways

Eating Out Without Guilt: How to Choose Healthier Meals at Restaurants

Eating out on a diet or ordering takeaways is part of life, and you don’t have to give it up to stay healthy. With a few mindful choices, you can enjoy your meals without compromising your health or weight loss goals.

Here’s my nutritionist approved quick guide on how to eat out and stay healthy in restaurants, and make healthier takeaway choices.

Check the Restaurant Menu Ahead of Time

• Most restaurants and takeaways post their menus online. Take a few minutes to browse the options before you go.

• Look for grilled, steamed, roasted, or baked items instead of fried or breaded dishes.

• Aim for meals that feature lean proteins (such as chicken, fish, or legumes) and plenty of vegetables.

Portion Control When Eating Out

• Restaurant portions are often larger than what you would normally eat at home. Consider sharing a meal with a friend or packing up half to take away for later.

• If ordering a takeaway, you can save part of the meal for another day. Alternatively, order smaller portions, such as starters or sides, to avoid overeating.

Focus Your Meal on Lean Proteins

• Protein helps you feel full and satisfied, and it’s essential for muscle maintenance. Opt for grilled chicken, fish, tofu, or legumes.

• Avoid fried meats or those served with heavy, creamy sauces. Instead, ask for sauces on the side so you can control how much you use.

Order Vegetables With Your Meal

• Fill at least half your plate with vegetables. They’re rich in fibre, vitamins, and minerals and help you feel fuller for longer.

• Choose steamed, grilled, or roasted vegetables. Avoid those drenched in butter, cream, or cheese.

• Add a side salad, but be mindful of high-calorie dressings. Ask for dressing on the side, and choose olive oil and vinegar when possible.

Choose a Portion of Whole Grains

• If you’re ordering a dish with rice, pasta, or bread, ask if whole grain or brown rice options are available. Whole grains are higher in fibre and more nutritious than refined versions.

• Opt for wholemeal bread for sandwiches or ask for lettuce wraps as a low-carb alternative.

Limit Sugary Drinks

• Sugary drinks like sodas, sweetened teas, or milkshakes add extra calories and sugar without making you feel full. Opt for water, sparkling water, or herbal teas instead.

• If you want something with flavour, ask for water with lemon, lime, or a splash of juice. You can also order unsweetened iced tea.

Watch Out for Hidden Sugars and Fats On The Menu

• Many sauces, dressings, and condiments are loaded with added sugars and unhealthy fats. Ask for them on the side, and use sparingly.

• Choose tomato-based sauces over creamy ones for pasta or curries, and opt for mustard or salsa instead of mayo or ketchup on burgers and sandwiches.

Mind Your Side Orders

• Skip the chips, fries, or garlic bread and choose healthier sides like salads, steamed veggies, or a baked sweet potato.

• Many restaurants allow substitutions, so don’t hesitate to ask for a side swap to make your meal more balanced.

Be Smart with Starters and Appetisers

• Appetisers are often deep-fried or heavily breaded. Look for lighter options like vegetable-based soups (without cream), grilled prawns, or salads (with dressing on the side).

• Consider skipping the starter altogether, especially if you’re ordering a large main course.

Eat Mindfully

• Take your time to savour each bite. Eating slowly can help you recognise when you’re full and prevent overeating.

• Listen to your body’s hunger and fullness cues. It’s okay to leave food on your plate or take it home for later.

Beware of “Healthy” Marketing

• Be cautious of menu items labelled as “low-fat,” “light,” or “healthy.” These items can still be high in sugar, sodium, or unhealthy ingredients. Always look at the ingredients and how the dish is prepared.

Eating Out Without Guilt: How to Choose Healthier Meals at Restaurants

Healthier takeaway choices for weight loss diets:

• Asian takeaway: Opt for stir-fried or steamed dishes with lean protein and vegetables. Avoid fried items like spring rolls and tempura. Choose brown rice or noodles made from whole grains.

• Indian takeaway: Look for tandoori or grilled meats and tomato-based curries. Avoid creamy dishes like korma or tikka masala. Order chapati instead of naan, and skip the fried samosas.

• Italian takeaway: For blood sugar-friendly takeaway options choose high-protein meals. Opt for tomato-based sauces like marinara instead of creamy Alfredo or carbonara. Opt for a side salad instead of garlic bread and request whole-wheat pasta if available.

• Mexican takeaway: Go for grilled meats, beans, and vegetables. Choose soft corn tortillas instead of fried options. Avoid sour cream and cheese-heavy dishes. Load up on salsa, guacamole, and extra veggies.

Healthier Dessert Choices When Eating Out:

• If you’re craving dessert, share it with the table. Opt for fruit-based desserts, sorbet, or a small portion of dark chocolate.

• You can also ask if the restaurant offers smaller portions or a fruit salad option to satisfy your sweet tooth in a healthier way.

Stay Hydrated When Eating Out:

• Sometimes, we mistake thirst for hunger. Drink plenty of water before and during your meal to avoid overeating.

• Alcohol can also add unnecessary calories. If you want to drink, limit it to one glass and avoid sugary mixers or cocktails.

Enjoying a meal out or ordering a takeaway can be enjoyed as part of a healthy diet. When in doubt, try to choose fresh, whole foods, and focus on balance, portion control, and moderation.

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Online Nutritionist Advice For Hormonal Health and Weight Loss

Hi I'm Lisa, I’m a BANT registered metabolic health and hormone nutritionist, I help busy women struggling with Endometriosis, PCOS, thyroid or perimenopause symptoms who want to improve their hormonal health and lose weight.

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DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.