How to Eat Out Without Compromising Your Health Goals

1) Plan ahead 

Just a few minutes spent looking at the menu before you arrive can help you identify options that best align with your goals. Deciding what you'd like to order in advance can also make it easier to avoid making impulsive choices when you're hungry or feeling pressured to decide quickly.

Many restaurants and high-street eateries now offer nutritional information on their

website and/or menu, giving you more insight into the calorie and nutrient content of different dishes. However, if this information isn’t available, don’t stress, there’s no need to avoid the restaurant altogether. Instead, use the menu descriptions to guide your choices and focus on building a balanced meal.

When browsing a menu, don't limit yourself to the 'Mains' section. Combining a smaller main with a side of vegetables, choosing a couple of starters, or adding a side salad can often create a more balanced meal that better suits your appetite and nutrition goals.

Takeaway: Check out the options available in advance to avoid being swayed by temptation when put on the spot.

2) Choose wisely when it comes to the cooking method 

The way food is prepared can have a significant impact on its overall calorie content. Fried foods and dishes are often higher in calories because they absorb oil during cooking, and they may also contain more saturated fat depending on the ingredients used. 

On the other hand, grilled and steamed dishes tend to be much better for you because very little (if any) bad oils are involved. For example, rather than choosing a pan-fried fish fillet with a butter sauce, you could opt for a grilled fish fillet with a salsa to reduce the amount of added cooking oils you are consuming.

Steaming is also a great option as it helps to retain the beneficial nutrients in food, so it is generally the best out of the three options. Consider ordering steamed vegetables, rice or potatoes as sides over higher-calorie alternatives such as tempura vegetables or triple-cooked chips.

Takeaway: Avoid large fatty and/or fried meals, opt for grilled, baked, roasted or steamed options. 

3) Be mindful of condiments 

Sauces, dressings and condiments can be easy to overlook, but they can add a surprising number of calories without making a meal significantly more filling. A salad topped with a generous serving of creamy dressing can contain as many calories as some main meals.

Where possible, avoid full fat mayo, hollandaise,and other creamy sauces and dressings, such as thousand island, ranch, garlic & herb and caesar. These options can be higher in calories due to their fat content and are often added in larger portions than you may realise. 

When ordering a dish that comes with a sauce, dressing or condiment, consider asking for it on the side. This gives you greater control over how much you use or add to your meal, allowing you to enjoy the flavour without automatically consuming the full portion provided. 

That being said, sauces don’t need to be avoided altogether. Choices such as tomato salsa, mustard, vinegar-based dressings and yoghurt-based sauces are often lighter alternatives which still enhance your dish. 

Takeaway: Where possible, ask for sauces and dressings on the side so you can control how much you use.

4) Watch out for liquid calories

Drinks can be an easy source of additional calories, often without providing the same level of fullness or nutritional value as food. Alcoholic beverages, juices, smoothies, fizzy drinks and energy drinks can all contribute significant calories, particularly when consumed regularly or in larger quantities.

Despite being a popular component of social occasions, alcohol can be a major pitfall of many people’s success. At seven calories per gram, alcohol contributes calories without many beneficial nutrients, and it’s easy to underestimate how quickly drinks add up over an evening.

For many people, regular alcohol consumption can make it more difficult to achieve their goals, particularly when combined with the impact it can have on sleep, recovery and food choices.

Whilst someone doesn’t necessarily need to go teetotal, when choosing alcoholic options, there are ways in which you can opt for ‘lighter’ options. Examples can include wine spritzers or vodka sodas with fresh lime, or low or non-alcoholic beers.

If you do choose to have an alcoholic drink, aim to enjoy it in moderation. Consider alternating alcoholic drinks with water, setting a limit before you start, and including alcohol-free days throughout the week.

Takeaway: Stay hydrated and enjoy alcohol in moderation, choosing lower-calorie options where appropriate.

5) Don’t be afraid to customise your meal 

Many restaurants are happy to accommodate simple requests, such as adding or removing ingredients, changing a side dish or serving sauces and dressings separately so don’t hesitate to ask for adjustments. 

Making small modifications can help you create a meal that better aligns with your preferences, appetite and nutrition goals, without taking away from the enjoyment of eating out.

A great example of where this could work well is a burger - you can choose the type of burger you have, how it is served (e.g. with or without a bun), the toppings included and the sides it comes with. 

Takeaway: Customise your meal to suit your goals; small changes can make a big difference.

6) Eat mindfully and consider portion control 

Rather than mindlessly eating whatever happens to be available, choose the foods you genuinely enjoy and take the time to savour them. Eating mindfully allows you to appreciate your favourite treats without guilt while helping you feel more satisfied. 

Here’s some simple ways we recommend you action ‘mindful eating’: 

• Eat slowly, chew every bite properly 
• Put cutlery down between bites and/or have a sip of water 
• Enjoy and partake in the conversation 
• Listen to your body and stop when comfortably satisfied (~80% fullness) 
• Take leftovers home if portions are large

Also, don't be too hard on yourself. While it's a good idea to choose nutritious, high-quality foods where possible, a few less nutritious meals won't undo your healthy habits. It's perfectly okay to enjoy treats and indulgent meals from time to time. Focus on balance rather than perfection, and remember that enjoying food is an important part of a healthy lifestyle too.

Takeaway: Practise mindful eating by slowing down, enjoying the experience and stopping when comfortably satisfied. Consistency over time matters far more than any single meal.

How to build a balanced meal: A simple framework

1. Choose a lean protein source (e.g. grilled chicken, turkey, fish, eggs)
2. Add vegetables or salad; if not included in the meal, review the side dishes
3. Include a high-quality carbohydrate source (e.g. brown or wholegrain rice, quinoa, potatoes (not fries), brown or wholegrain bread, fruit)
4. Incorporate healthy fats in sensible portions where possible (e.g. avocado, olive oil, olive oil-based dressings, seeds or a small handful of nuts) 
5. Be mindful of sauces; choose ‘lighter’ options (see above for guidance)

Stay flexible 

Eating out is an enjoyable part of life and doesn't have to conflict with your health or fitness goals. By making a few simple choices - such as prioritising protein, including vegetables, being mindful of portion sizes and limiting high-calorie extras - you can enjoy restaurant meals while still making steady progress. 

Remember, not every meal needs to be "perfect". If you're celebrating a birthday or enjoying your favourite restaurant, it's perfectly reasonable to order the meal you really want. One meal won't determine your progress, your overall eating habits matter far more.