With smart choices, you can enjoy restaurant meals while managing your intake of energy, saturated fat, salt and sugar.
Many restaurant meals contain more kilojoules, saturated fat and salt than home-cooked options. This guide helps you navigate menus confidently and make choices that support your wellbeing without missing out on the social enjoyment of dining out.
What you will learn in this fact sheet
This fact sheet provides practical strategies for healthier eating out.
- General tips for making better choices when dining out.
- How to navigate different cuisines for healthier options.
- Simple swaps to reduce energy, fat, salt and sugar.
- Portion control strategies for restaurant meals.
General tips for eating out
Before you go:
- Check online for nutrition information or menus.
- Select venues with several healthy choices.
Managing portions:
- Share a main meal between two people with extra salad or vegetable sides.
- Consider two entrée-size serves if ordering multiple courses.
- If eating takeaway, split serves in half, add vegetables and enjoy a second meal the next day
During your meal:
- Drink tap or sparkling water before and during the meal to increase fullness.
- Limit alcohol as this can increase appetite and energy intake.
- If having bread before a meal, limit to one slice or half a small roll.
Choosing cooking methods:
- Choose raw, grilled, steamed or braised options.
- Avoid fried, crumbed, battered or pastry items.
Managing sauces and extras:
- Request sauces, dressings or gravy on the side so you can control the amount.
- Limit options with cream, butter, coconut or cheese in sauces, soups or condiments.
Boosting vegetables:
- Select options that contain vegetables or are vegetable-based.
- Order a side dish of cooked vegetables or salad instead of chips, wedges or bread.
Dessert:
- Share dessert if you choose to have one.
- Consider a pot of tea or small coffee instead.
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This evidence-based fact sheet was developed by the Baker Heart and Diabetes Institute, where dietitians provide practical guidance for healthy eating in real-world situations.
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Healthier options for common cuisines
Chinese
- Steamed or boiled dumplings or bao.
- Broth-based soups with noodles or lean meat.
- Steamed, braised, stir-fried fish, seafood, lean meat, skinless chicken or tofu with vegetables.
- Steamed rice.
Indian
- Tikka or tandoori dishes.
- Tomato-based curries (such as vindaloo).
- Lentil and chickpea-based curries.
- Basmati rice.
Mexican
- Burrito, fajita, soft taco, quesadilla.
- Salsa, guacamole and lime.
- Grilled corn cob.
Japanese
- Sushi with vegetable, avocado, egg, tofu, fish, chicken, prawn, seafood, salmon or tuna fillings.
- Steamed gyoza.
- Soba noodles.
Italian
- Tomato-based pasta.
- Thin crust pizza with vegetable toppings.
- Bruschetta with tomato and basil.
Vietnamese
- Rice paper rolls.
- Pho noodle soup.
- Stir-fry with lean meat, skinless chicken, tofu, seafood and vegetables.
Middle Eastern
- Grilled chicken, lamb or beef skewer.
- Mezza platter with olives, dolmades and dips (baba ganoush or hummus).
- Kofte with tabouleh.
Greek
- Baked stuffed vegetables with rice, minced meat, lentil and vegetables.
- Dolma stuffed with rice, minced meat and spices.
- Grilled lean meat, chicken, lamb, fish or seafood.
- Greek salad.
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Need personalised advice?
For individual guidance tailored to your health needs, make an appointment with an Accredited Practising Dietitian at the Baker Institute.