4 Ways to Make Better Choices When Eating Out

Making healthy choices can be tough when you don’t have full control over what’s on your plate. Whether you’re eating out for work, forgot to pack lunch, or just enjoying brunch with friends, there are ways to make smarter decisions without sacrificing your fitness goals.

Navigate the Menu

The best thing you can do is prepare in advance. Every decision made ahead of time is one less you have to make on the spot. If you want to simplify your food choices, check the menu before arriving at the restaurant.

Of course, you won’t have all the details like, how the food is cooked or the exact portion sizes. That being said, you can still make informed choices based on basic nutrition knowledge.

Quick macronutrient reminder: per gram, carbs have 4 kcal, proteins have 4 kcal, and fats have 9 kcal. That means high-fat foods are naturally more calorie-dense. For example, 100g of raw potatoes contains about 75 kcal, while 100g of French fries has around 300 kcal. (mainly because of the oil used for to fry)

Anything cooked in butter or loaded with oil, cheese, or cream is typically high in calories. If you understand these principles, you can apply them to a restaurant menu. Choosing pasta with a red sauce instead of Alfredo can cut a significant amount of calories. In the same way, opting for leaner protein sources like chicken, fish, or seafood over pork, beef, or lamb can help if your goal is to reduce calorie intake.

Enjoy Without Overeating

Eating out should be enjoyable. No dishes to wash, delicious food, and a great atmosphere. But that doesn’t mean it has to lead to overeating. A three-course meal, a bottle of wine, or too much bread before the main course can quickly add up and ruin your goals.

The issue for most people isn’t the food itself, it’s the lack of intentionality. In a relaxed social setting, it’s easy to lose track and eat past fullness. Stress and built-up cravings can also push you to seek extra comfort in food.

To enjoy your meal without overdoing it, be mindful of what you’re eating. Eating slower, taking breaks between courses, and checking in with your hunger levels are simple ways to stay in control while still savouring the experience.

Control the Drinks

Alcohol and other drinks are a big part of dining out, and balancing enjoyment with your goals can be tricky. One drink isn’t the issue, problem is having too many. Whether it’s alcohol or non-alcoholic cocktails, drinks often contain hidden calories.

For perspective, a mojito has around 135 kcal, and a piña colada can have over 200 kcal (about the same as three apples or a cup of rice).

Peer pressure can also play a role, even if it’s subtle. Just because your friends order another bottle of wine doesn’t mean you have to keep up. Reminding yourself of your fitness goals and why they matter to you before heading out can help you stay mindful of your choices while still enjoying the moment.

The best strategy is probably to set yourself a limit in advance. Decide how many drinks you’ll have so you stay in control of your choices instead of letting the situation dictate them.

Consider Decision Fatigue

We’ve talked about ego depletion before (here’s another article on it if you’re interested), but it’s important enough to mention again. Ego depletion refers to how making too many decisions in a day can drain your willpower, making it harder to choose wisely later on.

If you hit a restaurant after a long, exhausting day and haven't made any plan about what you'll have, sticking to your health goals becomes even tougher. This can turn a fun night out into a series of choices you later regret.

That’s why preparation is key. The more you plan ahead, the fewer decisions you’ll have to make when you’re tired, and the easier it will be to stay on track.