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Make Eating Out a Healthier Experience

Shari Bresin, Lori Johnson, Anghela Z. Paredes, and Karla P. Shelnutt

According to the United States Bureau of Labor Statistics (2021), well over half (62.3%) of two-parent households have both parents employed. One easy dining option is to head out to a local restaurant for dinner. This is just one of many scenarios that have become a common occurrence in the busy lives of families today.

Dining out is an attractive option for many families. One study on eating dinner away from home found that parents’ reasons for dining out varied, including low confidence in cooking, overestimating costs of home-prepared food, convenience, time restraints, having picky eaters, or wanting quality family time, among others (Robson et al., 2016). Americans now eat and drink about one-third of their calories from foods prepared outside the home, with these foods containing more calories, sodium, and saturated fat than home-cooked meals (FDA, 2022). However, there are still plenty of ways to make dining out part of a healthy lifestyle.

Tips for Before Leaving Home

Before you leave, plan ahead to compare dining options. Many restaurants have nutrition information on their websites so you can find options that are lower in calories, sodium, and saturated fat and identify healthier options you can incorporate when eating out. To avoid overeating on higher-calorie meals or meals later than your normal dining time, choose a snack that contains fiber and protein, such as a small handful of nuts or fruit for a low-calorie option before leaving home. Do not skip meals as that may cause you to overeat. When available, review menus in advance so you can select a healthier option.

Before you dine out, search the U.S. Department of Agriculture’s Food Data Central for nutritional information on menu items you are considering. This database is located at https://fdc.nal.usda.gov/.

A family eating at a table.
Figure 1. A family eating at a table.
Credit: iStockphoto

Using the Menu as a Tool

The FDA requires calorie labeling on menus and menu boards for any establishment part of a chain of 20 or more locations. This lets you compare the calorie information to help you make informed and healthy decisions. Know how many calories you need per day and make sure you’re not consuming excess calories. Drinks, appetizers, and dessert all add up. Not sure how many calories you need? Check out this online tool: https://nal.usda.gov/fnic/dri-calculator.

Additionally, item descriptions on the menu give insight on which choices are the healthier options.

Here are some tips to keep in mind:

  • Foods labeled deep-fried, pan-fried, basted, batter-dipped, breaded, cheesy, creamy, crispy, smothered, scalloped, Alfredo, au gratin, or in a cream sauce are usually high in calories, unhealthy fats, and sodium.
  • Look for foods that are grilled, broiled, steamed, roasted, poached, or baked and served without a cream-based sauce.
  • Ask your server questions! Don’t be afraid to ask how the food is made or what ingredients were used to prepare the item. If there is a particular food you would like to eat but it is prepared in a way that makes it less healthy, ask if it is possible to have it prepared differently. For example, if the item is breaded and fried, ask if they can grill the item instead.

Other questions to ask: Is this dish very oily or greasy? What type of oil is used to make this dish? Can salad dressing be served on the side? What are other ways to prepare this dish?

Making Small Changes for a Healthier Dining Experience

Making a single change may not seem like it would have a big effect, but as you add more changes they can have a positive impact on your family’s health. The following are strategies you can use to make healthier choices when dining out.

  • To avoid overeating, place half of your food in a to-go container as soon as your food is served and enjoy it the next day or freeze it for a later time. If you don’t like to bring leftovers home, order a smaller portion, such as an appetizer-sized portion, which will often cost less.
  • Know your portion sizes! Visit https://myplate.gov to learn more about portion sizes to build a healthier plate.
  • When choosing beverages, choose water with lemon, or unsweetened tea without added sugar for healthier options.
  • Share a meal. Not only will you reduce your intake of calories and fat, you will reduce the cost of your meal! If the meal is not big enough to share, add a side salad with the dressing served on the side.
  • Order a smaller serving. Try one size smaller than what you normally order. Instead of getting the large fries, order the medium fries. Some restaurants now serve smaller versions of desserts. This is a great option if you are craving something sweet but want to cut back on calories.
  • Swap out sides for a healthier choice, such as a seasonal vegetable or tossed salad.
  • Skip the buffet and order a healthier choice from the menu to help control portion sizes and nutritional value.
  • Practice mindful eating. Chewing your food for at least 20 seconds and putting your utensils down between bites helps in preventing overeating.

Additional Resources

References

American Heart Association. (2010). Tips by Cuisine. Retrieved from http://www.heart.org/HEARTORG/ GettingHealthy/NutritionCenter/DiningOut/Tips-by- Cuisine_UCM_308333_Article.jsp.

Dietary Guidelines for Americans, 2020–2025. (2020). Dietary Guidelines for Americans. Retrieved from https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.

Food and Drug Administration. (2022). Calories on the Menu. Retrieved from https://www.fda.gov/food/nutrition-education-resources-materials/calories-menu.

Robson, S., Crosby, L. E., & Stark, L. J. (2016). Eating Dinner Away from Home: Perspectives of Middle- to High-Income Parents. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684743/.

USDA National Agricultural Library. (n.d.). DRI Calculator for Healthcare Professionals. Retrieved from nal.usda.gov/fnic/dri-calculator.

United States Department of Labor, Bureau of Labor Statistics. (2021). Employment Characteristics of Families—2021. Retrieved from https://www.bls.gov/news.release/pdf/famee.pdf.

A family eating at a restaurant.
Figure 2. A family eating at a restaurant.
Credit: iStockphoto

Tips for Specific Types of Foods

The following guidelines, adapted from the American Heart Association (2010), can help you make healthier choices at restaurants featuring different types of food.

Table 1. Making healthier choices at restaurants.

Type of Food

Tips

Instead of…

Try…

Cajun food

Avoid fried seafood or meats.

“Blackened” foods are usually dipped in butter or oil, covered in spices, and pan-fried.

Ask for sauces and gravies of your favorite foods on the side.

Fried seafood

Boiled, grilled, or pan sautéed fish

Gumbo and sauces made with roux (cooked mixture of wheat flour and fat)

Creoles (which do not contain roux) and Creole jambalaya dishes

Dirty rice (contains chicken gizzards, livers, butter, etc.)

White or brown rice; rice in chicken stock for flavor

Red beans and rice with sausage

Red beans and rice without sausage

Chinese food

Choose entrées that contain lots of vegetables.

Substitute chicken for duck as often as possible.

Skip the crispy noodles.

Egg-drop soup

Wonton or hot-and-sour soup

Egg rolls or fried wontons

Steamed dumplings, grilled veggies

Fried entrées

Boiled, broiled, grilled, steamed, or lightly stir-fried entrées

Fried rice

Steamed brown or white rice

Family restaurants

Avoid dishes that contain a lot of cheese, sour cream, or mayonnaise.

Ask about bread options. Try whole-wheat bread.

Avoid or limit visits to buffets because the temptation to overeat is greater.

Cream soups

Broth-based soups with lots of vegetables

Fried chicken sandwich

Grilled chicken sandwich

French fries or potatoes and gravy

Baked sweet potato, a smaller size of French fries, steamed vegetables, potatoes without gravy

Hot fudge sundae or ice cream

Non-fat yogurt, sherbet, or fruit juice

Share a dessert with all of the family

Italian food

Enjoy pasta as a main entrée and not an appetizer, or just order the appetizer size.

Ask the waiter to hold the cheese and bacon, or limit the amount that is added.

When ordering pizza, try toppings such as spinach, mushrooms, broccoli, and peppers.

Casserole-type dishes or cheese- filled pastas

Pasta primavera with sautéed vegetables, or pasta with white or red clam sauce

Pasta with butter or cream sauces

Risotto (a slow-cooked, broth-based rice dish), or pasta with marinara sauce (made of tomatoes, onions, and garlic)

Italian pastries such as cream cakes

Italian ice, granita, or sorbet

Share a dessert with all of the family

Fast food restaurants

Pickles, onions, lettuce, tomato, mustard, and ketchup add flavor without the fat.

Limit the amount of fried sandwiches consumed.

Jumbo cheeseburgers

Grilled chicken sandwich, or a smaller hamburger with lettuce, tomato, and onion

Fried chicken pieces

Grilled chicken or a salad

French fries

Steamed veggies, a smaller portion of fries

Mexican food

Ask your server not to bring fried tortilla chips to the table. Avoid getting refills.

Ask for low-fat sour cream, or just use salsa for flavor.

Flour tortilla

Corn tortillas, or limit the amount of flour tortillas you consume

Refried beans

Beans

Quesadillas

Chicken fajitas

Flautas, chimichangas, burritos

Chicken or beef enchiladas with red sauce or salsa, a smaller burrito, fewer flautas

Adapted from American Heart Association, 2010.

 

Peer Reviewed

Publication #FCS8900

Release Date:October 20, 2023

Related Experts

Shelnutt, Karla P.

Specialist/SSA/RSA

University of Florida

Bresin, Shari

County agent

University of Florida

Johnson, Lori A.

County agent

University of Florida

Related Topics

Fact Sheet

About this Publication

This document is FCS8900, one of a series of the Department of Family, Youth and Community Sciences, UF/IFAS Extension. Original publication date April 2010. Revised July 2013 and October 2023. Visit the EDIS website at https://edis.ifas.ufl.edu for the currently supported version of this publication.

About the Authors

Shari Bresin, Extension agent II, M.N.M., family and consumer sciences, UF/IFAS Extension Pasco County; Lori Johnson, Extension agent, family and consumer sciences, UF/IFAS Extension Lake County; Anghela Z. Paredes, MS, RD, former dietetic intern, Food Science and Human Nutrition Department; and Karla P. Shelnutt, PhD, RD, professor, Department of Family, Youth and Community Sciences; UF/IFAS Extension, Gainesville, FL 32611.

Contacts

  • Shari Bresin