10 Tips to Eat Healthy at an American Restaurant

When you’re trying to eat healthy at your favorite pub or diner, navigating the menu can be tricky.

With oversized portions, deep-fried options, sugary beverages and creamy sauces, it’s easy to get carried away. But don’t worry – with a few easy tips, you can enjoy a satisfying meal that tastes great and leaves you feeling good.

We asked Ulysses Wu, MD, chief epidemiologist for Hartford HealthCare for some simple strategies to make healthier choices while still being excited about the food you order.

1. Start strong with a nutritious appetizer.

It’s tempting to reach for nachos, mozzarella sticks, or a fried appetizer sampler, but these starters can be loaded with extra calories and unhealthy fats.

“Nobody thinks twice about eating six deep fried mozzarella sticks at a restaurant,” says Dr. Wu. “But if someone offered you six cheese sticks at home, would you eat them?”

Instead, kick off your meal with something lighter.

“A broth-based soup, a fresh salad with oil and vinegar, or even a shrimp cocktail are all great options that won’t leave you feeling weighed down before your main course,” says Dr. Wu.

And as an added bonus – a healthy appetizer can help you fill up earlier and bring some leftovers home.

> Related: 4 Ways to Eat Healthy at Italian Restaurants

2. Salads aren’t always as healthy as they sound.

A salad might seem like a safe choice, but they’re often hiding calories.

“When you’re ordering a salad, be mindful of toppings – cheese, meat, croutons, and creamy dressings can all add calories,” says Dr. Wu. “And people often forget that a serving of salad dressing is only two tablespoons.”

Try asking for dressing on the side, or choosing a vinaigrette over ranch or Caesar. And even if you’re having salad, it’s still important to be mindful of portion sizes.

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3. Say no to the fried foods.

Onion rings, chicken tenders and crispy calamari may sound appealing, but they’re also loaded with calories.

“I always say that anything deep-fried is delicious, but it certainly comes at a cost,” says Dr. Wu. “Fried foods tend to be high in saturated fat and sodium. These can increase your risk of heart disease in the long-term, and leave you feeling sluggish in the short-term.”

Instead, look for grilled, roasted or steamed option.

“Many restaurants offer baked alternatives – you just have to ask,” Dr. Wu notes.

> Related: 6 Tips for Eating Healthy at a Mexican Restaurant

4. Rethink the wings.

Wings are a staple in any American restaurant, but they may not be the best choice.

“Wings are typically deep fried (or double deep fried) and coated in buttery, sugary sauces,” Dr. Wu cautions. “The skin is particularly high in saturated fat.”

Still craving wings?

“If you really want them, try grilled wings with sauce on the side,” says Dr. Wu. “Or better yet, go for a lean protein appetizer like shrimp or chicken skewers.”

5. Build a better burger.

Burgers are another go-to, and done right, they can be a healthy choice.

“Burgers can often be loaded with extra fat, sodium and calories – especially when paired with fries. But a few quick changes to your order can make them a more nutritious option,” says Dr. Wu.

Try swapping out the bun for lettuce, piling on extra vegetables, or choosing a leaner meat like bison, turkey, chicken or even a veggie burger. And instead of mayo or special sauces, opt for plain mustard or ketchup.

“Watch the extra toppings, too. They may sound delicious, but bacon, eggs, avocado and many other add-ons are hiding calories and fat,” says Dr. Wu.

And another easy trick – which goes for all sandwiches – is to skip the fries and ask for roasted vegetables or a small garden salad instead.

6. Choose a lighter sauce.

Sauces can make or break any meal.

“Alfredo, gravy and creamy dressings are all high in saturated fats and calories,” says Dr. Wu.

If your favorite dish comes with a heavy sauce, try asking for it on the side instead or without the sauce at all

“This way, you’ll be able to control how much you use,” Dr. Wu notes. “And if you’re looking for a healthier choice, marinara and salsa both make great alternatives.”

7. Watch out for unhealthy food prep

Chicken, turkey and fish are all thought to be healthy options – but according to Dr. Wu, it’s all in the preparation.

“We might lean on these as go-to options, but in restaurants, they’re often fried or prepared with the skin on,” says Dr. Wu.

And even the vegetables are often soaked in oil and butter.

“The best thing you can do is simply to educate yourself,” Dr. Wu notes. “Make sure you understand how your food is being prepared before you order it.”

8. Be smart about your portions.

If your parents made you finish your meal before leaving the table, it might be time to break that habit.

“Restaurant portions are notoriously huge – often double or triple what you might eat at home,” says Dr. Wu.

So instead of cleaning your plate, plan ahead.

“Everyone loves leftovers, so don’t force yourself to finish a meal out of obligation. Instead, try taking half home,” says Dr. Wu.

Having trouble slowing down once the food arrives?

“Try asking for a box when you order, and boxing up half of your meal as soon as it comes to the table. Splitting an entrée with a friend is another great option,” he adds.

Another trick? Order an appetizer as your main course or pair a soup and salad for a lighter meal.

9. Think before you drink.

Soda, cocktails and milkshakes can quickly make up a huge percentage of your calories.

“Before you order a drink, finish a glass of water,” Dr. Wu suggests. “It will help keep you hydrated and can curb cravings for sugary drinks.”

If you do want a drink, unsweetened iced tea makes a great option.

“Or if you’re going the alcohol route, reconsider your drink of choice,” says Dr. Wu. “If you’re opting for a cocktail, double IPA or large glass of wine, you could be adding anywhere from 400-1200 extra calories to your meal.

Instead, he suggests a 12oz light beer (around 120 calories) or 5oz of wine (around 140 calories).

10. Skip the dessert.

It’s hard to say no to a dessert menu – but if you’re already full, adding that slice of cheesecake might be a mistake.

“If you’re really craving something sweet, split a dessert with the table so you can enjoy a few bites without overindulging,” says Dr. Wu. “Or you can choose something light like berries and crème fresh instead of the chocolate sundae.”

And if you’re ordering dessert just to spend more time with great company?

“Instead of dessert, you can always order a cup of coffee or tea to enjoy after your meal,” Dr. Wu adds.

Know your goals — and your facts.

According to Dr. Wu, this is the most important thing you can do.

“Throw out those health myths we grew up with, and arm yourself with accurate information. You should know serving sizes and familiarize yourself with different ingredients so that you’re always making an informed decision,” he emphasizes.

And knowing your own body is key.

“Everyone has different nutritional needs. Maybe you’re looking to cut back on fat or calories, or start eating more protein. Make sure you know what your goals are, and understand which foods can help you achieve them,” he adds.

But most importantly – enjoy your meal, guilt-free.

Eating healthy at an American restaurant doesn’t have to mean sacrificing flavor.

“Everything is okay in moderation – you don’t need to completely restrict yourself. By going in with a plan and making a few small tweaks, you can enjoy your meal and still feel good about your diet,” says Dr. Wu.

So next time you’re out for dinner, make a few smart swaps and savor every bite – without the guilt.

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