7-Tricks to Eat Higher When You’re Eating Out (With out Overthinking It)

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="7 Tips for Eating Better While Dining Out | MyFitnessPal" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-1536x1024.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-2048x1366.jpg 2048w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/GettyImages-2196076660-e1768237895319.jpg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> Ever end up grabbing lunch at a mall meals courtroom or pulling right into a drive-through as a result of the day received away from you? You’re not alone. Analysis reveals that about one in three adults eats quick meals on any given day.(1) And whereas I’m a dietitian, I’m additionally real looking. When time is tight, comfort typically wins.

The excellent news? Consuming on the go doesn’t imply it's important to hit pause in your vitamin targets. Whereas these meals might look totally different from what you’d make at dwelling, there are sometimes smarter decisions hiding in plain sight. It’s about aiming for higher, not excellent, a mindset that permits flexibility when eating out is probably the most sensible possibility.(2) Plus, many fast-casual eating places and meals courtroom spots observe comparable menu patterns, which makes navigating more healthy choices simpler than you may count on.

Stick to me as I share 7 dietitian suggestions I exploit with purchasers to assist them eat confidently, efficiently, and stress-free when eating out.

1. Evaluate the Menu

Whereas the extremely marketed veggie burger at your native burger joint might seem to be the “more healthy possibility”, it’s not essentially the case. Taking the time to evaluate the menu is vital to grasp what your choices are.(3) It additionally helps you go in with a sport plan so that you simply extra intently meet your private macronutrient wants throughout that meal.

*Bear in mind, many eating places now have their nutrient breakdowns posted, both on the register or on-line, permitting you to view their vitamin to see what may match finest to your private wants.

2. Tune Into Choices with Protein + Fiber

Lean protein choices, like grilled fish, hen, or tofu, present vital vitamins that can hold you fuller for longer.(2,3,4) Pair these with greens that add fiber, one other vital nutrient that will increase your fullness issue.(2,3,4) Whereas fiber is present in quite a lot of greens, it’s additionally present in meals like entire grains, beans, and legumes, too. MyFitnessPal dietitian Joanna Gregg RD can also be an enormous fan of fiber, sharing, “Fiber makes you are feeling fuller for longer. So, whenever you optimize your fiber consumption, you're more likely to eat much less meals merely since you’re not hungry”. (8)

3. Be Aware How It’s Ready

The caloric and nutrient worth of a dish can fluctuate considerably primarily based on the way it’s ready. For instance, dishes that use language like fried, battered, and smothered are typically increased in saturated fats and sodium, two vitamins really helpful to restrict within the eating regimen.(2,3,4) This doesn’t imply you may’t take pleasure in a French fry whenever you’re eating out, however as a substitute, search for your essential meal option to be ready in a manner that helps your targets.

Think about menu choices with these more healthy cooking strategies:(2)

Grilled, roasted, steamed, baked and broiled

4. Don’t Keep away from Carbs – Select Them Properly As an alternative

There’s a purpose carbohydrates are one of many 3 macronutrients teams, they supply some severe vitality.(5) Plus, whenever you select entire grain carbohydrate sources, like whole-grain bread, quinoa, or whole-wheat pasta, they provide up dietary fiber too, supporting satiety.(5) Fruits, greens and legumes are additionally sources of wholesome carbs that may be swapped for much less wholesome choices, if desired. Given many fast-casual eating places have a plethora of carb-dense choices, take into consideration what carbohydrate sorts you really take pleasure in, and which you'll move on. Most eating places are completely satisfied to accommodate small adjustments, attempt skipping the french fries for a facet salad or fruit cup or ditching your bun for a lettuce wrap.

For instance, I really like potatoes, however can simply forgo a burger bun. If I can get my fingers on just a few potato wedges or a baked potato (relying on the place I’m at), it’s a simple selection for me to ask for a burger to be wrapped in lettuce to stability my carbs properly.

<img decoding="async" width="1024" height="684" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/08/can-you-survive-without-carbs-1024x684.jpg" alt="A bowl of oatmeal topped with sliced bananas and blueberries is held by two hands, one holding a spoon. A small bowl of blueberries and a jar of honey with a dipper are placed to the side. A striped cloth is on the upper left corner of a gray surface. MyFitnessPal Blog" class="wp-image-57270 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/08/can-you-survive-without-carbs-1024x684.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/can-you-survive-without-carbs-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/can-you-survive-without-carbs-768x513.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/08/can-you-survive-without-carbs.jpg 1414w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Are Carbs A Essential A part of A Wholesome Food regimen? Right here’s What Dietitians Must Say

5. Think about How Add-Ons Match Your Targets

Dressing, sauces, and particular spreads … These all add energy, fats, and sodium to your meal.(2,3,4) Whereas taste is to not be dismissed, nobody needs to eat one thing that's bland and boring, your add-on ought to complement your dish, not include extra energy than the dish itself.

6. Pay Consideration to Portion Sizes

Whenever you go away your meal, the purpose is to be glad, not stuffed. Hold this in thoughts as your meal comes out of the kitchen. Most restaurant parts have doubled in dimension over time, leaving customers to pay the value, each bodily and economically, for the increasing sizes.(6)

This doesn’t imply you shouldn’t take pleasure in your self, and your meal, till your starvation is glad. Think about these easy, non-restrictive methods to assist information portion-control:

Order the common entree, not ‘tremendous’ sized

Cut up your entree with a buddy

Cease consuming whenever you begin to really feel full and take the leftovers dwelling

Select an appetizer and a facet as your essential meal

<img decoding="async" width="1024" height="643" src="https://blog.myfitnesspal.com/wp-content/uploads/2026/01/UACF_EG_Hero_NoBadge_Portion-Control-1-1024x643.jpg" alt="How to Calculate & Control Portion Sizes | MyFitnessPal" class="wp-image-67880 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2026/01/UACF_EG_Hero_NoBadge_Portion-Control-1-1024x643.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/UACF_EG_Hero_NoBadge_Portion-Control-1-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/UACF_EG_Hero_NoBadge_Portion-Control-1-768x482.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2026/01/UACF_EG_Hero_NoBadge_Portion-Control-1.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Calculate & Management Portion Sizes

7. Observe What You Eat

Preserving a report of meals consumption may also help people perceive their consuming patterns, even when eating out.(7) Plus, it might assist spot areas for enchancment, comparable to vitamins you will not be consuming sufficient of, like dietary fiber. MyFitnessPal is a superb instrument that gives many in style restaurant chains within the app, making it seamless to enter the meals you’re having fun with on-the-go. For these new to monitoring, logging meals when eating out is particularly vital as it will probably assist draw consciousness to eating choices that nearer align along with your well being targets.

<img decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1-1024x683.jpg" alt="" class="wp-image-67760 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1-1536x1024.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2025/12/MFP_Dawn_5E1A9055-copy-scaled-1.jpg 1800w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like

Log Meals with MyFitnessPal

Backside Line

Life occurs, and typically meaning ending up at a fast-food counter as a substitute of your personal kitchen and that’s okay. Eating out, even at locations that aren’t identified for “wholesome” meals, doesn’t imply balanced decisions are off the desk. Taking a couple of minutes to scan the menu for choices increased in protein and fiber may also help you are feeling glad longer. Plus, easy swaps, like selecting grilled as a substitute of breaded or asking for sauces on the facet, could make a significant distinction.

Most significantly, don’t let perfectionism take the lead. As MyFitnessPal Head of Vitamin Melissa Jaeger, RD, LD, reminds us, “Eating out is about leaning into flexibility, not rigidity. If you’re heading out to eat, deal with prioritizing protein and fiber all through the day so you may take pleasure in that facet of fries and move on the guilt. It’s about making progress in direction of your well being targets, not perfection at each meal and snack.” In the event you’re curious how your dining-out habits match into your larger image, monitoring your meals in MyFitnessPal may also help you notice patterns and make decisions that help your targets, with out the stress.

<img loading="lazy" decoding="async" width="1024" height="640" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/dining-out-tips-1024x640.jpg" alt="Dining out tips to make fast food healthier | MyFitnessPal" class="wp-image-62524 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/03/dining-out-tips-1024x640.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/dining-out-tips-300x188.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/dining-out-tips-768x480.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/03/dining-out-tips.jpg 1504w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may additionally like