This cheat sheet will help you make smart, calorie-conscious choices while still enjoying your dining-out experience. Use these practical tips and strategies to stay on track with your health goals.
Check the Menu in Advance
Look for dishes labeled grilled, baked, roasted, steamed, or broiled instead of fried.
Choose options with lean protein (e.g., chicken, fish, tofu) and plenty of vegetables.
Plan Your Portions
If portions are large, consider sharing a dish or asking for a to-go box when your meal arrives.
Don’t Arrive Hungry
Eat a light, balanced snack like a fruit or handful of nuts to prevent overeating.
Drink Water First
Start with a glass of water to help you feel full and avoid confusing thirst with hunger.
Choose Smart Starters
Opt for plain soups, fresh salads with dressing on the side, or small portions of grilled seafood.
Use the Plate Method
Fill half your plate with vegetables or fruit, 1/4 with lean protein, and 1/4 with carbs.
(If dining at a buffet, visualize this before filling your plate.)
Be Selective with Sides
Swap fries or chips for steamed veggies, a side salad, or plain rice.
Watch the Dressings and Sauces
Ask for dressings, sauces, and gravies on the side and use them sparingly.
Sharing is caring
Split your meal with a friend or save half for later.
Eat Slowly
Put your spoon down between bites, chew thoroughly, and enjoy the flavors. This gives your brain time to register fullness.
Listen to Your Body
Stop eating when you feel 80% full - your brain will catch up soon.