Going out to eat it no longer a special treat for most Americans – it’s something we do fairly regularly! So it’s really important to know how to dine out without derailing your health goals. With a few smart strategies, you can absolutely eat at your favorite restaurants while supporting your metabolism.

(And if you’re wondering about alcohol choices while dining out, check out our complete guide to drinking alcohol and metabolism here!)

Restaurant Navigation 101: Your Strategy Guide

Let’s talk about how to order like a pro:

• Decode the Menu Language: Think of menu descriptions as your secret decoder ring. Words like “battered,” “crispy,” or “loaded” usually signal blood sugar spikes ahead. Instead, scout for terms like “grilled,” “roasted,” or “steamed”.
• Carb Strategy: Pick ONE “starchy” carb to keep blood sugar balanced!
  • Bunless Burger + Fries
  • Burger w/ a Bun + Side Salad
  • Pasta – skip the bread basket
  • Have the bread – w/ salmon + veggies
• Protein First: Always make sure protein takes center stage. Ordering pasta or a salad? Make sure it comes with a protein and if it doesn’t, just ask for it to be added!
• The Portion Puzzle: Try this game-changing move – when ordering anything carb-heavy (think rice, pasta, or quinoa), ask for half the portion and double the vegetables. You’ll still get to enjoy your favorites while keeping your blood sugar happy.
• Skip Dessert or Alcohol: If you’re indulging in a drink, try skipping dessert. It’s all about balance, so choose one indulgence rather than both.

Your Global Food Adventure Guide

Different cuisines bring different opportunities – here’s how to navigate them like a pro:

• American/Pub:
  • Go for bunless burgers, grilled chicken or fish, or salads with protein.
  • Avoid the fried items and limit carb-heavy sides like fries to one serving per meal.
• Mediterranean:
  • Go for grilled meats like souvlaki or kabobs.
  • Load up on colorful vegetables.
  • Choose one “starchy carb” – rice or pita bread.
• Italian :
  • Focus on grilled meats and fresh salads with protein.
  • If pasta’s calling your name, try the half-portion trick and add extra protein.
  • Choose one: the bread basket or pasta!
• Mexican :
  • Fajitas are your secret weapon – load up on the protein and veggies
  • Choose one starchy carb – chips, rice, or tortillas
  • Other options? Tacos salads or House Specials, which are typically meats and veggies.
  • Mexican fare can be really fat-heavy, too, so pick two fats between your sour cream, cheese, and guacamole.
• Asian:
  • Hibachi-style dishes are perfect for protein and veggie loading.
  • Ask for sauces on the side and skip anything with “tempura” in the name.
  • If you’re going for sushi, be mindful of how much protein you’re getting – you may want to add some chicken skewers or extra sashimi as an app.

Quick-service restaurants

Here are some of examples of how we might order at a quick-service restaurant!