So, ’tis the season to gather with family and friends. Whether you’re dining out or ordering in, meals become an opportunity to celebrate, reconnect, and make memories. Choosing a favorite local restaurant or preparing a shared dish adds warmth; small touches, like a festive playlist, a special dessert, or a thoughtful toast, can turn an ordinary meal into a meaningful occasion. Remember to plan for dietary needs, make reservations early, and consider supporting neighborhood businesses when you can. It can also be a lifesaver when you forget to pack lunch or open your fridge to find nothing but condiments. Dining out can also make it harder, but not impossible! To eat nutritious, balanced meals.

Let’s get started:

• Explore our top strategies for eating out in the healthiest way possible
• Navigate social pressures when eating out in a group
• Get options for lower-carb choices if you’re drinking alcohol

What makes dining out less healthy?

In general, restaurant meals are higher in sodium, calories, and refined carbohydrates than similar dishes you’d make at home.

The portions are also sure to be oversized. One study found that 92% of restaurant meals contained significantly more calories than the average person needs, with an average of 1,205 calories per entree.

If you drink, there may be a caloric and sugary cocktail menu to contend with.

Depending on who’s at your table, you may have to manage a well-intentioned person who pressures you to indulge.

The tips and strategies in this lesson will help you feel good about your choices and enjoy your night out.

Let these key habits guide your choices

1. Order a dish that includes produce. Veggies and fruits are fantastic sources of vitamins, minerals, and antioxidants that keep our bodies running well. Tip: If there aren’t any dishes with produce, order veggies or a salad on the side, or make a swap.

2. Pick lean protein. When you choose lean protein, like poultry, eggs, fish, and beans, you can lessen your intake of saturated fat and help keep your heart healthy. Tip: tofu is becoming more common on menus and it’s a great option for lean protein.

3. Choose something with healthy fats. Healthy fats, such as those found in nuts, seeds, and olive oil, can be added to each of your meals to boost flavor and help you feel full. Tip: add an avocado to your order to ensure you have healthy fats.

4. Choose whole grains. Whole grains, such as whole wheat bread, quinoa, and oats, can be helpful for rounding out any meal. Tip: choose brown rice over white rice when you can.

The Balanced Meal Blueprint can help

Keep these proportions in mind when ordering your food:  

• ½ = non-starchy veggies
• ¼ = lean protein 
• ¼ = grain, starchy veggies, or fruit

To include healthy fat, choose oils, proteins, and fruits/veggies with healthy fats.

Every meal and snack does not need to follow the blueprint exactly. Use this as a general guide for eating and ordering food throughout your week.

Top restaurant tips

Plan ahead and make educated guesses. Many restaurants have menus posted online and some even include nutrition information. Doing some research ahead of time can make it easier to make healthy choices.

Beware of big portions. Portion sizes at restaurants are often two to four times larger than USDA recommendations. Ask if anyone is open to splitting an entrée and a salad with you. If not, ask the server to put half your meal in a to-go container before bringing it to the table.

Make tweaks to cut refined carbs. Look for protein and vegetables that have been grilled or sautéed, rather than battered and deep-fried, baked into a casserole, or covered with sauce. If you get a side of sweet sauce or dressing, drizzle on a moderate amount.

Opt for water, seltzer, or unsweetened iced tea. Going with a non-caloric drink will help you avoid excess sugar and calories. Sipping also gives you something to do between bites, as well as when you get that urge to keep pecking even after you’re full.

Get creative and piece together a balanced meal. For example: Order a burger, but skip the fries and choose a salad or fruit instead. Prefer fries? Look for a salad with grilled chicken and a small order of fries.

Managing group meals

Research shows that dining with someone who chooses larger portions prompts people to consume more than they normally would.

Social influences are powerful because we decide what’s “normal” based on what we see other people do. To eat healthy food when out, you’ll have to know your own goals and stick to them.

These tips may help:

• Pick the place. Suggest a restaurant with nutritious options that appeal to you.
• Be honest. From the moment the free bread arrives, be open and positive about your goal to eat more mindfully.
• Order first. That way, you won’t be tempted to have what someone else is having.
• Talk more, eat less. Once you start eating, put down your fork between each bite, and focus on the conversation.

How to say “no” when you’re out

When you’re out at a restaurant, people may suggest what you “should” eat or offer you a bite of this or that. Though they may mean well, these comments and food offers can make it harder to follow healthy eating habits.

Try saying something like, “I know you mean well, but I’m trying to eat healthy.” Chances are, the person you’re with will completely understand, and that will be the end of it.

If someone continues to pressure you to eat, even after you’ve asked them not to, a separate conversation is in order. Take them aside and explain how you’re feeling. These conversations may be awkward, but they can also deepen your relationships and help you gain more support.

Better bar choices

The CDC defines moderate alcohol use as 2 drinks or less per day for men and 1 drink or less per day for women. Omada recommends a slightly lower limit: no more than 1 alcoholic drink per day for both men and women. If you do choose to drink, here are a few tips to keep in mind.

If you like beer… Switching to a light beer can be a small, but impactful way to cut carbs. Aim for less than 5g of carbs per 12 oz.

If you like wine… A 5 oz glass of red or white contains between 3 to 5g of carbs, about the same as your average light beer. Champagne and other sparkling whites usually have a little bit less.

If you like cocktails… Mixing alcohol with juice, syrups, cola, or tonic turns your drink into a sugary dessert. Clear liquors flavored with fresh fruit and herbs (add calorie-free club soda for fizz) will help limit the extra carbs.

If you like hard alcohol, straight… Whether you prefer gin, tequila, vodka, rum, or whiskey, spirits are free of carbs and sugar, so calories are the only thing to watch out for. One strategy is to order the lowest proof. The higher the alcohol content, the more calories your drink contains.

Way to go!

What to do now…

• If you’re dining out this week, remember the 4 key habits for healthy eating
• Try some of the strategies you learned for ordering, managing group meals, saying no, and drinking
• Reach out to your coach for more ideas or support with specific issues you might be facing