While many restaurant meals contain unhealthy additives like salt or deep-fried proteins, you can almost always find healthier options on the menu. Even when the menu doesn’t feature those kinds of meals, you can ask your server for adaptations that can make the meal better for you.
The next time you order from the menu, keep these six ideas in mind to uncover the tastiest heart-healthy options:
1. Search for Nutrition Info
Most restaurants these days post their menus online. At national chain restaurants, and some local ones, too, you can find nutritional information that outlines the fat, calories, sodium and other ingredients found in a typical serving of each menu item.
That information isn’t an exact representation, since the cooking process introduces some variables, but it can give you a good idea of how healthy—or unhealthy—certain foods are.
Choose your dining location based on which restaurant offers the most variety of healthy options—or at least options that can be made healthy with some alterations. You can think through what you might order and how you can make changes to create a more heart-healthy meal.
2. Choose Your Protein Wisely
Protein makes you feel full and provides your body with energy. Many meals, especially at restaurants, are based on protein—so it’s important to choose carefully.
For heart-healthy meals, you want to choose lean proteins, such as chicken, turkey or fish. These protein-rich foods pack a lot of punch. For example, a good share of your daily protein can come from a single serving of chicken.
It’s also important to make sure your protein is prepared in a healthy way. Food that’s grilled, steamed or baked has less fat and cholesterol than food that’s been breaded or deep-fried. When you’re eating chicken, remove the skin to get to the meat and avoid unhealthy fat.
You can also choose non-meat proteins, such as tofu, lentils and beans. You should watch how those foods are prepared. Ask your server to leave off butter, gravy and sauces.
3. Look for Key Words on the Menu
If you read menus carefully, you can often spot words that clue you into some less-than-healthy ingredients. Obviously, “breaded” and “fried” are clear indicators that a food is filled with fat and calories, and you should order something else.
Other words may not be as evident. Look closely, for example, at the descriptions of salads on a menu.
Salad dressings will often be described as part of the salad. Is the word “creamy” mentioned? That typically means the dressing is made with saturated fats like those found in mayonnaise. Consider a lighter option, such as a vinaigrette or a splash of olive oil.
Also watch out for meals described as “loaded,” “battered,” “creamed,” “crispy,” “glazed,” “scalloped” or “smothered.” Each is a clue that the food is prepared in butter, fried or contains fatty ingredients like cheese or bacon.
4. Add More Vegetables
This is a helpful tip for any meal, but especially restaurant meals. To fill yourself up, it’s a good idea to add as many vegetables as possible to your meal.
Skip the complimentary bread before the meal and eat a small side salad instead. Swap side items like mac and cheese or pasta salad for steamed or grilled vegetables.
Don’t be afraid to pick and choose different meals on the menu. Most restaurants are happy to make substitutions, and they’ll also often help you flavor your food in a healthy way. Ask for a splash of lemon in lieu of salt or see if your veggies can be sprinkled with a zesty herb or some pepper.
5. Drink Up
Overeating is so easy when you’re in a restaurant. Portions are often huge, and when you’re paying for someone else to prepare your meal, it can be tempting to eat too much.
You can possibly curb overeating in many cases by strategically drinking water before and throughout your meal. A glass of water before a meal may help fill you up. Continuing to drink between bites can help you eat more slowly, which makes you more mindful of how much you’re eating.
Some people living with heart failure must watch their fluid intake. If this applies to you, talk with your health care providers about how much water is right for your condition.
6. Ask for a Doggy Bag Up Front
A key habit to develop in a heart-healthy diet is keeping portion size under control, but this is a challenge in most restaurants. Even when you ask to have meals prepared in a healthier way, those portions can be still quite large.
Don’t wait until you’re finished eating to ask for a to-go box. Request it as soon as your meal is served. Before you take your first bite, divide your meal in half and put the second portion in your to-go box. Bonus—you can now enjoy those flavors a second time. Sometimes, it’s even better the next day.
More to Read
- How Eating Added Sugar Puts You at Higher Risk for Health Issues
- Food Safety: Keep Your Meals Safe and Delicious
- 6 Foods to Cut Back for Heart Health
- How Much Should You Eat?
Medically reviewed by Jessika Rose RD, LDN, Bariatric Dietitian at UM Upper Chesapeake Bariatrics Program
