Ever find yourself grabbing lunch at a mall food court or pulling into a drive-through because the day got away from you? You’re not alone. Research shows that about one in three adults eats fast food on any given day.(1) And while I’m a dietitian, I’m also realistic. When time is tight, convenience often wins.
The good news? Eating on the go doesn’t mean you have to hit pause on your nutrition goals. While these meals may look different from what you’d make at home, there are often smarter choices hiding in plain sight. It’s about aiming for better, not perfect, a mindset that allows flexibility when dining out is the most practical option.(2) Plus, many fast-casual restaurants and food court spots follow similar menu patterns, which makes navigating healthier options easier than you might expect.
Stick with me as I share 7 dietitian tips I use with clients to help them eat confidently, successfully, and stress-free when dining out.
1. Review the Menu
While the highly marketed veggie burger at your local burger joint may seem like the “healthier option”, it’s not necessarily the case. Taking the time to review the menu is important to understand what your options are.(3) It also helps you go in with a game plan so that you more closely meet your personal macronutrient needs during that meal.
*Remember, many restaurants now have their nutrient breakdowns posted, either at the register or online, allowing you to view their nutrition to see what may work best for your personal needs.
2. Tune Into Options with Protein + Fiber
Lean protein options, like grilled fish, chicken, or tofu, provide important nutrients that will keep you fuller for longer.(2,3,4) Pair those with vegetables that add fiber, another important nutrient that increases your fullness factor.(2,3,4) While fiber is found in a variety of vegetables, it’s also found in foods like whole grains, beans, and legumes, too. MyFitnessPal dietitian Joanna Gregg RD is also a big fan of fiber, sharing, “Fiber makes you feel fuller for longer. So, when you optimize your fiber intake, you are likely to eat less food simply because you’re not hungry”. (8)
3. Be Mindful How It’s Prepared
The caloric and nutrient value of a dish can vary significantly based on how it’s prepared. For example, dishes that use language like fried, battered, and smothered tend to be higher in saturated fat and sodium, two nutrients recommended to limit in the diet.(2,3,4) This doesn’t mean you can’t enjoy a French fry when you’re dining out, but instead, look for your main meal choice to be prepared in a way that supports your goals.
Consider menu options with these healthier cooking methods:(2)
- Grilled, roasted, steamed, baked and broiled
4. Don’t Avoid Carbs – Choose Them Wisely Instead
There’s a reason carbohydrates are one of the 3 macronutrients groups, they provide some serious energy.(5) Plus, when you choose whole grain carbohydrate sources, like whole-grain bread, quinoa, or whole-wheat pasta, they offer up dietary fiber too, supporting satiety.(5) Fruits, vegetables and legumes are also sources of healthy carbs that can be swapped for less healthy options, if desired. Given many fast-casual restaurants have a plethora of carb-dense options, think about what carbohydrate types you truly enjoy, and which you can pass on. Most restaurants are happy to accommodate small changes, try skipping the french fries for a side salad or fruit cup or ditching your bun for a lettuce wrap.
For example, I love potatoes, but can easily forgo a burger bun. If I can get my hands on a few potato wedges or a baked potato (depending on where I’m at), it’s an easy choice for me to ask for a burger to be wrapped in lettuce to balance my carbs wisely.
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5. Consider How Add-Ons Fit Your Goals
Dressing, sauces, and special spreads … These all add calories, fat, and sodium to your meal.(2,3,4) While flavor is not to be dismissed, no one wants to eat something that is bland and boring, your add-on should complement your dish, not contain more calories than the dish itself.
6. Pay Attention to Portion Sizes
When you leave your meal, the goal is to be satisfied, not stuffed. Keep this in mind as your meal comes out of the kitchen. Most restaurant portions have doubled in size over the years, leaving consumers to pay the price, both physically and economically, for the expanding sizes.(6)
This doesn’t mean you shouldn’t enjoy yourself, and your meal, until your hunger is satisfied. Consider these simple, non-restrictive strategies to help guide portion-control:
- Order the regular entree, not ‘super’ sized
- Split your entree with a friend
- Stop eating when you start to feel full and take the leftovers home
- Choose an appetizer and a side as your main meal
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7. Track What You Eat
Keeping a record of food intake can help individuals understand their eating patterns, even when dining out.(7) Plus, it may help spot areas for improvement, such as nutrients you may not be eating enough of, like dietary fiber. MyFitnessPal is a great tool that offers many popular restaurant chains in the app, making it seamless to enter the foods you’re enjoying on-the-go. For those new to tracking, logging foods when dining out is especially important as it can help draw awareness to dining options that closer align with your health goals.
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Bottom Line
Life happens, and sometimes that means ending up at a fast-food counter instead of your own kitchen and that’s okay. Dining out, even at places that aren’t known for “healthy” food, doesn’t mean balanced choices are off the table. Taking a few minutes to scan the menu for options higher in protein and fiber can help you feel satisfied longer. Plus, simple swaps, like choosing grilled instead of breaded or asking for sauces on the side, can make a meaningful difference.
Most importantly, don’t let perfectionism take the lead. As MyFitnessPal Head of Nutrition Melissa Jaeger, RD, LD, reminds us, “Dining out is about leaning into flexibility, not rigidity. If you know you’re heading out to eat, focus on prioritizing protein and fiber throughout the day so you can enjoy that side of fries and pass on the guilt. It’s about making progress towards your health goals, not perfection at every meal and snack.” If you’re curious how your dining-out habits fit into your bigger picture, tracking your meals in MyFitnessPal can help you spot patterns and make choices that support your goals, without the stress.
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