How to Enjoy Dining Out Without Derailing Your Diet

Stay the Course: One of the hardest parts about being on a diet is navigating restaurant menus. It can get to the point where cutting out restaurants entirely feels like the safest move, especially if takeout has derailed your goals before. But dietitians say eating out doesn’t have to work against you. With a little planning, a meal out can still fit into your routine, once you know what to look for on the menu.

How to Do It: Scan the menu in advance, if you can, and start by ordering protein (think fish or a plant-based option), since it will help you stay full. Adding a vegetable, even one topped with sauce or cheese, is also a good idea because the fiber will help prevent blood sugar crashes that could lead to overeating later. You’ll also want to pay attention to the preparation methods, as frying usually adds more fat to a dish than grilling or baking does. And if it’s available, ordering a whole grain like brown rice or quinoa is a nice addition.

The Benefits: Sharing a meal with others is good for your health and may even help you live longer — so you don’t have to give up dining out entirely or skip the fries forever. Making a few mindful choices more often can help you see better results over time while still enjoying a night out.