Top 5 Ways to Stay Healthy When Eating Out
Updated August 2026
I love to eat out, and I'm not alone. Most people dine out at least once a week, and living in Melbourne, there are so many choices and cuisines to pick from. But eating out can be an all too easy way to pile on the kilos. So here are my top five practical and personal ways to enjoy eating out without regretting it afterwards.
1. Check The Menu Before You Go
Jump onto the restaurant's website and have a look at what's on offer. This handy tip helps you plan ahead and makes you better prepared to choose wisely once you're actually there.
There's also no harm in asking if you can swap the chips for a salad instead, or ask for the dressing on the side. Most places are happy to oblige, since a happy customer means repeat business for them.
2. Don't Go In Starving
This can be a big mistake. You walk into a cafe ready to chew an arm off because you're so hungry, and that's exactly where bad decisions happen. You'll go straight for whatever's available or choose something that isn't going to do you any favours.
Have a small healthy snack beforehand so you're not starving, and you'll make far better food choices. The same trick applies when you go grocery shopping too.
3. Go Easy On The Bread And Wine
Many of us fall into this tasty but not-so-helpful habit of scoffing all the bread, and bread often means butter too.
Not only will you take on a couple of hundred extra calories, you'll fill yourself up before the meal even arrives, or end up eating too much and finishing with a sore stomach. Try to pass on the bread, or limit it to one piece with no butter.
The same goes for wine. Be mindful of how much you drink, since alcohol is really just empty calories with no nutritional value. Alternate each alcoholic drink with a glass of water instead. It'll help fill you up and minimise the chance of a hangover.
4. Order One Meal At A Time
I've seen people order almost every dish on the menu, or pile so much onto their plate it's a miracle they can carry it without a forklift.
Try using a smaller plate at a buffet, or order one meal at a time. Once you finish, wait at least 20 minutes before ordering more, to check whether you're genuinely still hungry. Or share a couple of entrees instead of a main course. You get to try more dishes that way too.
If there's food left over on the table, it's tempting to keep picking at it. Once you're done, ask for a takeaway container instead. It saves the leftovers, and saves you money too.
It's always good to treat yourself now and then, and I love a dessert once a week. But I'll always split it with my partner to keep things in check. A treat is just that: something to have now and then.
5. Choose Your Dining Company Wisely
This one's a tough call, but it's true: it's all too easy to go overboard when you're dining with people who order fatty, indulgent food. People who eat together tend to order from the same category as everyone else at the table.
You're far more likely to stick to your goals when you're eating with friends who order healthy meals, so make a pact with your dinner guests to keep things lean and balanced. You'll all stay healthy and happy while you're at it.
So there you have it, five easy tips to help you stay healthy when eating out. Good luck!
Looking for more ways to eat well without giving anything up? Grab my free Japanese-Inspired Meals guide for simple, healthy recipes to try at home, or check out my Eat Move Live program for a complete approach to eating and feeling great.
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Plan ahead by checking the menu before you go, avoid arriving starving, and be mindful of extras like bread and alcohol. Small, consistent choices make the biggest difference over time.
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Absolutely. Treats are part of a balanced approach to eating. Sharing a dessert, or having one occasionally rather than every time, is a simple way to enjoy it without overdoing it.
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A small healthy snack, like some nuts, fruit or yoghurt, about an hour before you go. It takes the edge off your hunger so you can make clearer choices once you're there.
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Yes, research shows people tend to order similarly to their dining companions. Eating with friends who choose balanced meals makes it easier to stick to your own goals.