How Do You Choose The Most Nutritionally Dense Meal While Eating Out? Tips And Tricks You Probably Didn’t Know!

Feel like eating out derails your healthy habits? Well, look no further - we spoke to Rana Sultan, a dietician from metabolic.health, and she hooked us up with some top-notch advice for guilt-free dining out. 

Whether you’re grabbing coffee, enjoying brunch, or going out for dinner, you can still choose meals that keep you full, energized, and satisfied. Think protein, fibre, and healthy fats first, and go easy on sugar, refined carbs, and heavy fats. And, honestly, all without compromising on taste. With a few smart choices, you can enjoy your social life and still eat well.

1. Cafes / Coffee shops

Make low calorie sweetener and low-fat milk your best friend. Honestly, life changing. And grab that coffee with a substantially filling option like Greek yogurt parfaits, salads with grilled chicken, or egg-based dishes. Examples include vegetable omelette, egg-white frittata, poached eggs with avocado toast, or shakshuka. Avoid large, blended drinks  and those pesky croissants.

2. Steak houses

Steak houses often encourage large portions with buttery sides and creamy sauces. Instead, choose lean cuts like flank, tenderloin, or filet mignon paired with steamed vegetables, a baked potato, or legumes such as chickpeas, lentils, or beans. Request grilled sides and skip cream-based sauces entirely, that meat is delicious as is, trust us. This combination delivers iron, zinc, and high-quality protein without overdoing calories.

3. Brunch / Breakfast spots

A standard order that would last you through half a day - scrambled eggs with vegetables or  avocado on whole-grain toast or smoked salmon with poached eggs. Include a fibre source such as fruits or oats on the side. For drinks, choose flavoured water with lemon and mint or herbal infusion. And viola! 

4. Casual dining (Italian, American, Middle Eastern, Asian)

NEVER be afraid to ask the staff for grilled, baked, or steamed options.

Italian restaurants: Choose tomato-based sauces over creamy ones, paired with vegetables and a protein source such as chicken, fish, or legumes to balance carbs.

Asian cuisine: Avoid caramelized meats with added sugar. Choose grilled, steamed, or stir-fried options like teriyaki salmon, steamed dumplings, or tofu and vegetable stir-fry with light soy or ginger sauce.

Middle Eastern dining: Select grilled kebabs, hummus, and tabbouleh over fried falafel or heavy dips.

These choices maximize nutrients, limit excess calories, and keep energy levels steady.

5. Fast food chains

In our humble opinion, fast food gets more heat than necessary. You can easily choose a grilled sandwich or wrap, skip mayo (or any of the other sauces), and pair it with water or unsweetened tea or some diet soda even.

Better options include:

●      Grilled chicken or turkey burger (skip cheese and creamy sauces)

●      Small beef burger with whole-wheat bun, lettuce, and tomato

●      Grilled chicken wrap with vegetables and mustard or BBQ sauce

●      Veggie or bean-based wrap with a side salad

Oh and swap fries for baked potatoes or a small salad and choose whole-wheat breads or wraps when available.

How to scan menus wisely

Look for keywords like grilled, baked, steamed, roasted, or poached, which indicate lighter cooking methods. Be cautious of words like crispy, creamy, caramelized, battered, smothered, loaded, or buttery, as these often mean extra sugar, calories, or unhealthy fat. Choose dishes that emphasize vegetables, lean protein, and healthy fats, and ask for sauces on the side. Prioritizing protein + fibre + reasonable portion of complex carbs ensures a nutrient-dense meal without excess calories.

Finally, your smart eating out tips:

Plan ahead and check menus online to avoid decisions made while hungry. Prioritize vegetables and protein for satiety, choose low-calorie drinks, and balance your plate with half vegetables, one-quarter lean protein, and one-quarter smart carbs. Eat mindfully, savour each bite, and stop when comfortably full. Easy, innit?