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Eating out can feel like a nutritional minefield, with all of the extra sauces, hidden calories, and portion sizes that are big enough for two. But food should also be joyful and social. Whether you’re grabbing a quick Starbucks breakfast, dining with friends at the Olive Garden, or heading to Chipotle between meetings, it’s entirely possible to stay aligned with your health goals without feeling any kind of restriction or guilt.
“Eating out isn’t the enemy—it’s about awareness and balance,” says Jessica Kelly, MS, RDN, LDN. “When you understand how to make small, informed choices, restaurant meals can fit into any healthy lifestyle.”
Here are some healthy tips to keep you on track:
Step 1: Start with Mindset, Not Rules
The most powerful shift when eating out is mental. Instead of thinking “I’m being bad,” reframe your approach and think of dining out as part of life, and one meal doesn’t make or break your nutrition journey.
“Restriction leads to rebound,” explains Bridget Isaacs, MS, RD. “If you label restaurant food as ‘off-limits,’ you’re more likely to overeat later. Choose what you enjoy mindfully instead.”
Make sure you read our article about how to eat out without sabotaging your health goals!
Step 2: Use the ‘Protein + Fiber + Fun’ Formula
When building a balanced meal anywhere, follow the Protein + Fiber + Fun formula:
Protein keeps you full and stabilizes blood sugar.
Fiber from vegetables, fruit, or whole grains supports digestion and steady energy.
Fun foods—like sauces, cheese, or bread—make meals satisfying without a whole lot of guilt.
“Protein and fiber help you feel satisfied, not deprived,” says Bridget Isaacs, MS, RD. “You can still enjoy what you love—it’s about proportion, not perfection.”
Step 3: Plan Ahead When You Can
Most major chains now have full nutrition information online or in their apps. Scanning menus before you head out can help you decide what you want to eat before you’re hungry, making it easier for you to stay aligned with your goals.
Here are some smart strategies to keep in mind:
Look for dishes labeled “grilled,” “baked,” or “roasted” instead of “fried” or “battered.”
Ask for dressings and sauces on the side.
Split large entrées or box half to go before you start eating.
Step 4: Watch Out For Liquid Calories and Hidden Add-Ons
Lattes, smoothies, cocktails, and sodas can quietly double a meal’s calories and sugar content, without you even realizing it. A grande Starbucks caramel latte, for instance, contains 36 grams of sugar…almost your entire daily limit!
“Liquid calories are easy to overlook but can add up fast,” says Jessica Kelly, MS, RDN, LDN. “Choose smaller sizes or unsweetened versions if possible.”
Step 5: Focus on What You Add, Not What You Restrict
Instead of focusing on what to remove, think about what you can include to make your meal healthier. You can add extra vegetables, choose whole grains, and include lean protein. This mindset shift helps you build meals that nourish you rather than punish you.
“Nutrition isn’t about perfection—it’s about patterns,” explains Bridget Isaacs, MS, RD. “Your overall habits matter far more than a single meal.”
Restaurant servings are often much bigger than what most people actually need in one sitting. Between oversized portions and tempting add-ons, it’s easy to eat past fullness without even realizing it. One simple strategy is to slow down. It usually takes about 15–20 minutes for your body to register that you’re full, so pacing yourself gives those internal signals a chance to catch up.
Pro tip: Try the “half-now, half-later” approach. Before you even dig in, mentally (or physically) divide your meal in half. Enjoy one portion now, and pack up the rest for later. Not only does this help you stay in tune with your hunger cues, it also gives you a ready-to-go meal for tomorrow.
Real-World Restaurant Strategies
Here’s how you can apply these easy principles at some of the most popular U.S. restaurants, with examples pulled from real menu items:
Starbucks
Better Choices: Try the Egg White & Roasted Red Pepper Egg Bites (high protein, low carb) or Oatmeal with Nuts and Fruit for fiber and heart-healthy fats.
Skip or Modify: A venti Frappuccino can contain 400+ calories and over 50 grams of sugar, instead opt for a cold brew with a splash of milk or a latte with half syrup pumps instead.
“Pair caffeine with protein,” suggests Bridget Isaacs, MS, RD. “It prevents energy crashes and helps you feel full longer. Starbucks also just came out with protein lattes and protein cold foam. Don’t use this as the only source of protein in your meal, but this addition will help you feel fuller longer when you pair it with egg bites or oatmeal.”
Olive Garden
Better Choices: The Herb-Grilled Salmon or Minestrone Soup with a side salad provides lean protein, fiber, and healthy fats.
Skip or Modify: Ask for dressing on the side and consider zoodles or whole-grain pasta where available. As for the breadsticks, enjoy one or two with your meal…just be sure to balance it all out with veggies or a lean entrée.
“Portion sizes at restaurants can be double what you need,” says Jessica Kelly, MS, RDN, LDN. “Share entrées or box half to go.”
Chipotle
Better Choices: Build a bowl instead of a burrito to save hundreds of calories. Choose brown rice, beans, fajita veggies, grilled chicken, and salsa to create a bright, colorful, and nutritious meal.
Skip or Modify: Extra cheese, sour cream, and guacamole can add 400+ calories, so choose your favorite and skip the rest.
“Chipotle can be a healthy fast-casual spot if you’re strategic,” says Bridget Isaacs, MS, RD. “The key is balance—protein, fiber, and flavor.”
Panera Bread
Better Choices: Opt for half salad + half sandwich or a broth-based soup with whole-grain bread. The Green Goddess Cobb with Chicken is a protein-packed option.
Skip or Modify: Creamy soups and bakery treats are fine occasionally but can turn a meal into 1,000+ calories very quickly.
“Panera makes balance easy when you mix lighter items,” says Bridget Isaacs, MS, RD. “Pairing soup and salad is satisfying without overdoing it.”
Chick-fil-A
Better Choices: Try the Grilled Chicken Sandwich, Grilled Nuggets, or Market Salad for lean protein and fiber.
Skip or Modify: Fried options, creamy dressings, and sweet teas can double your sodium and sugar intake.
“Fast food doesn’t have to derail your health goals,” notes Jessica Kelly, MS, RDN, LDN. “Choose grilled proteins, add produce, and skip sugary drinks—it’s that simple.”
Step 6: Balance Over the Week, Not the Meal
One restaurant meal, one dessert, or one indulgent night out won’t throw off your health goals. What really matters is the bigger picture, like how your habits and choices add up over time. So if you enjoyed a richer dinner out, there’s no need to stress. Just aim to balance it out with lighter, nutrient-dense meals the next day, like veggies, lean proteins, whole grains, and plenty of water.
“Health is cumulative,” says Jessica Kelly, MS, RDN, LDN. “It’s the pattern of choices over time that shapes your outcomes.”
Instead of aiming for perfection in every meal, focus on variety and consistency throughout your week. This approach helps to take the pressure off and makes healthy eating more enjoyable, and more sustainable in the long run.
The Restaurant Cheat Sheet: Smart Swaps and Quick Wins
Restaurant | Better Choice | What to Watch Out For | Quick Upgrade |
Starbucks | Egg Bites or Protein Box | Sugary Frappuccinos, pastries | Ask for half syrup pumps, choose unsweetened milk |
Olive Garden | Grilled Salmon or Minestrone | Alfredo sauces, bread refills | Add veggies, choose tomato-based sauce |
Chipotle | Burrito bowl with brown rice & beans | Cheese, sour cream, large burrito wraps | Skip the wrap, add fajita veggies |
Panera | Soup + Salad Combo | Creamy soups, pastries | Pick whole-grain bread, add fruit |
Chick-fil-A | Grilled Chicken Sandwich | Fried chicken, sweet tea | Add fruit cup, swap fries for side salad |
Food is more than fuel - It’s Part of Life
Eating out isn’t something you have to “fix,” it’s something you can enjoy while still honoring your health. Whether it’s a birthday dinner, a quick lunch with friends, or your favorite takeout spot, food is meant to be satisfying and social. With a little preparation and awareness, you can make choices that feel good in your body and also let you enjoy the moment.
“Food is more than fuel—it’s social, cultural, and emotional,” says Jessica Kelly, MS, RDN, LDN. “The goal isn’t perfection. It’s learning to eat confidently anywhere.”
At Berry Street, we believe in creating a realistic, empowering approach to nutrition. Our Registered Dietitians don’t hand out rigid rules…instead, they help you build flexible habits that work in real life. Whether you're eating at home or on the go, we’ll help you understand what your body needs and how to stay on track with your goals, without missing out on the fun.
Are you ready to take the stress out of eating out? Book your 1:1 session today and get a personalized plan that actually fits your life.
Frequently Asked Questions
Can I eat out regularly and still reach my health goals?
Yes, you can! Eating out occasionally (or even a few times a week) can absolutely fit into a balanced lifestyle. The key is to be intentional: scan the menu ahead of time, choose meals that leave you feeling satisfied (not stuffed), and pay attention to how your body feels. Remember, it’s your overall eating patterns that matter most, not any one meal.
What are the best things to order if I’m watching calories?
Look for meals that feature lean protein like grilled chicken, fish, tofu, or beans, paired with lots of veggies. Grilled, baked, or steamed options are often lighter than fried or heavily sauced dishes. Ask for dressings or creamy sauces on the side so you can control how much you use. Bonus tip: skip the bread basket or split a dish if portions are large.
How do I handle social pressure when eating out?
You’re in charge of your choices, and you don’t need to explain them. Whether you’re ordering a salad, skipping dessert, or choosing a mocktail instead of wine, focus on what makes you feel good. A helpful mindset is that you can enjoy time with others, celebrate, and still honor your goals. Confidence grows the more you practice.
Are “healthy” restaurant options always healthy?
Not always. A salad can sound healthy, but once it’s loaded with creamy dressings, fried toppings, bacon, and cheese, it might be just as heavy as a burger and fries. That doesn’t mean you have to avoid it, just be aware of what’s included. Check nutrition info when it’s available, and don’t be afraid to ask for swaps or adjustments.
What’s the best drink choice when dining out?
Water is always a solid go-to, and adding lemon, lime, or cucumber can make it feel a bit more special. Sparkling water, unsweetened iced tea, or herbal tea are also great low-sugar options. If you’re having alcohol, try alternating drinks with water and decide in advance how much you want to have, it’s easier to stay in balance that way.
Should I count calories when I eat out?
Only if it helps you feel more grounded or informed and not stressed. Instead of tracking every number, focus on what’s on your plate: aim for a balance of protein, veggies, and moderate carbs. Pay attention to how full you feel and enjoy your food without judgment. Awareness and consistency are far more powerful than strict calorie counting.
How do I bounce back after an indulgent meal?
You don’t need to “make up” for anything. Just return to your usual routine and make sure that you hydrate, get some movement in, and fuel your body with nourishing meals the next day. One meal won’t undo your progress, just like one salad won’t fix everything. What matters most is how you treat yourself consistently, not perfectly.
