When you walk into a restaurant, you usually have a good idea what type of food they serve. A deli is likely to have a large selection of sandwiches and it's a safe bet that most Italian places will have some sort of pasta.

For each type of restaurant, there are also certain dishes they'll serve that will be lower in calories and fat. To help you the next time you go out, here are several common restaurant types and what you can order from them if you're trying to have a healthier dining experience.

Breakfast places are surprisingly easy to navigate. Hot or cold cereals are a good start. Order fat-free (skim) milk to drink or as a topping. Egg whites or egg substitute scrambled together with onions, green peppers and mushrooms make a terrific high protein meal. Substitute tomato slices for the hash browns and add dry, whole grain or multi-grain toast for plenty of fiber. If you want pancakes, order whole grain ones if available and skip the butter. Top pancakes or oatmeal with sugar-free syrup.

Chinese, Thai or Vietnamese usually have stir-fried vegetables; just ask that they prepare them with very little oil. Steamed spring rolls, Hunan, Szechuan shrimp, or chicken are all healthier options, but ask that any sauces be put on the side. Whole grain rice is good too, but make sure it's not drowned in butter. Avoid the beef, pork and deep-fried or breaded ingredients. Many foods can be steamed (ask your server) to avoid fatty oils. Tell your server you're allergic to coconut milk and nuts so they'll leave them off.

Don't assume tofu is automatically the healthy choice. Regular tofu gets about 52% of its calories from fat, while firm tofu gets about 49% from fat. While this fat is mostly unsaturated and tofu provides complete protein, the bigger issue is how it's prepared. Fried tofu can pack as many calories as other fried foods. If you choose tofu, ask for it steamed, grilled, or baked. The cooking method matters more than the ingredient itself.

Japanese and Sushi usually means sashimi (raw fish cut into bite-sized pieces) and sushi (boiled rice shaped into bite-sized pieces and topped with seafood or formed into seaweed wrapped rolls). Simple sashimi and basic sushi tend to be low in calories and high in protein. But be careful of specialty rolls stuffed with cream cheese, fried fish, or heavy sauces. These can pack surprising calories, sodium, and fat.

Raw fish carries some risk of bacteria or parasites. People with weakened immune systems, pregnant women, children, and the elderly should be especially cautious with raw seafood. Choose reputable restaurants that freeze fish properly to reduce parasite risk.

If they give you chopsticks, use them. Chopsticks will force you to eat slower and you may not eat as much. Go easy on the sake wine though. One 6 oz. glass has 234 calories.

Deli or Sandwich Shops have plenty of options, but it's safe to choose white meat turkey or chicken breast without the skin. Top any sandwich with mustard, onions, tomatoes, lettuce, sprouts, mushrooms and peppers. Make sure to skip the mayo and put everything on whole-grain or multi-grain breads.

Buffets are dangerous territory. There are often so many choices, it's hard to skip the fattier offerings. There's also the feeling that you should eat a lot to get your money's worth. If you have to eat at one, look over the food before you fill your plate. Decide what you're going to eat and stick with it. Start with a plate full of healthier salad options. If you're still hungry when you're done, go back and get vegetables that don't have added butter, oil or sauces.

Fast Food restaurants usually offer barbecue or grilled chicken breast. Ask for the mayo to be left off. Skip the fries and onion rings and order a salad without the high-calorie toppings. Don't reward yourself with a shake when you're done. Many have 400 to 800 calories in a single serving. Look for menu icons marking "heart healthy" or "lighter" options that many chains now feature.

Italian restaurants offer more than just pasta, and not all pasta dishes are unhealthy. Good choices include whole-grain pasta with tomato-based or vegetable sauces. Linguini with red sauce is another reasonable option. Many restaurants now offer whole-grain pasta options. Order that for more complex carbs and fiber.

Request dishes with less cheese on top and ask them not to pour extra oil. If you're getting pizza, order it with light cheese or ask for extra vegetables. Watch out for cream-based sauces and dishes loaded with processed meats. Giant ravioli and rich risottos may sound appealing, but check calorie counts as these can be surprisingly high due to cheese, cream, and large portions.

Mexican places usually have vegetable or chicken fajitas. Chicken or bean burritos and chicken tacos can be healthy, but make sure they don't stuff them with cheese, sour cream and avocado. Order corn tortillas instead of flour because they're much lower in fat and sodium. Skip the refried beans if they're cooked in lard. Request they not bring the complimentary chips to the table.

Korean cuisine is gaining popularity and offers some excellent healthy options. Kimchi is now easily accessible on menus and is a gut health booster food. Korean dishes like bibimbap (mixed rice bowls) can be healthy when you ask for brown rice and extra vegetables. Watch out for heavily sauced dishes and ask for sauces on the side. Many Korean restaurants offer grilled meats that are lower in calories than fried options.

Seafood restaurants are notorious for taking something healthy (fish) and covering it in breading or frying it in oil. Don't let them. Order broiled or grilled fish and baked or steamed veggies. Ask that butter be left off and use pepper or squeeze lemon over the top for more flavor. Avoid the shellfish if you're trying to cut down on cholesterol.

Plant-based options are now offered at many restaurants, but don't assume they're automatically healthy. A 2025 study of 561 restaurants found that many plant-based dishes still contain refined grains, are fried, or have high saturated fat. Only 24% of vegetarian and vegan restaurants had seven or more truly healthful main courses, compared to 13% of regular restaurants.

When ordering plant-based dishes, check the details. Ask about cooking methods. Look for options with whole grains, legumes, and vegetables that are grilled, steamed, or roasted rather than fried. Avoid dishes heavy in refined grains, oils, or processed plant-based meats that can be high in sodium and additives.

These are all simple choices that you can order without having to think too much. The key is knowing what to look for and not being afraid to ask for what you want. Your health is worth the extra questions.

Bon appétit!

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Reference Links:

MENU LABELING AND CALORIES PURCHASED IN RESTAURANTS

Pasquale E. Rummo, Tod Mijanovich, Erilia Wu, Lloyd Heng, Emil Hafeez, Marie A. Bragg, Simon A. Jones, Beth C. Weitzman, Brian Elbel
JAMA Network Open, Published 30 November 2023

Click Here for the Study: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2812966

 

MENU CALORIE LABEL USE AND DIET QUALITY: A CROSS-SECTIONAL STUDY

Jenny Jia, Linda Van Horn, Jeffrey A Linder, Ronald T Ackermann, Namratha R Kandula, Matthew J O’Brien
Preventive Medicine Reports, Published 8 July 2023

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11192142/

 

MOST PLANT-BASED RESTAURANT MEALS ARE UNHEALTHY, STUDY FINDS

News-Medical.Net, referencing a peer-reviewed 2025 study of 561 restaurants
Published 22 February 2025

Click Here for the Study: https://www.news-medical.net/news/20250223/Most-plant-based-restaurant-meals-are-unhealthy-study-finds.aspx

 

INFLUENCE OF QUALITATIVE MENU LABELING ON DINERS' FOOD CHOICES

Natalia Fogolari, Renata Carvalho de Oliveira, Greyce Luci Bernardo, Paula Lazzarin Uggioni, Ana Paula Gines Geraldo, Rossana Pacheco da Costa Proença, Ana Carolina Fernandes
Appetite, Published 2024

Click Here for the Study: https://www.sciencedirect.com/science/article/pii/S0195666324005014

 

ULTRA-PROCESSED FOOD EXPOSURE AND ADVERSE HEALTH OUTCOMES

Melissa M Lane, Elizabeth Gamage,Shutong Du, Deborah N Ashtree, Amelia J McGuinness, Sarah Gauci, Phillip Baker, Mark Lawrence, Casey M Rebholz, Bernard Srour, Mathilde Touvier, Felice N Jacka, Adrienne O’Neil, Toby Segasby, Wolfgang Marx
BMJ, Published 2024

Click Here for the Study: https://www.bmj.com/content/384/bmj-2023-077310

 

PLANTS FIRST HEALTHCARE REPORT

Isabelle Sadler and Dr Shireen Kassam
Plant-Based Health Professionals UK, Published 3 March 2025

Click Here for the Study: https://plantbasedhealthprofessionals.com/wp-content/uploads/2025/03/PLANTS-FIRST-HEALTHCARE-REPORT-1-1.pdf

 

MENU LABELING AND CALORIES PURCHASED IN RESTAURANTS

Pasquale E Rummo, Tod Mijanovich, Erilia Wu, Lloyd Heng, Emil Hafeez, Marie A Bragg, Simon A Jones, Beth C Weitzman, Brian Elbel
BMJ Open, Published 14 December 2023

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC10724762/

 

CALORIE LABELS AT RESTAURANTS: HALF OF ADULTS NOTICE, BUT SOME MORE THAN OTHERS

Brandon J. Restrepo
USDA Economic Research Service, Published 7 December 2024

Click Here for the Article: http://www.ers.usda.gov/amber-waves/2024/august/calorie-labels-at-restaurants-half-of-adults-notice-but-some-more-than-others

 

FOOD SAFETY ISSUES RELATED TO EATING IN AND EATING OUT

Adriana H Gargiulo, Stephany G Duarte, Gabriela Z Campos, Mariza Landgraf, Bernadette D G M Franco, Uelinton M Pinto
Annals of Nutrition & Metabolism, Published 25 October 2022

Click Here for the Study: https://pmc.ncbi.nlm.nih.gov/articles/PMC9695559/

 

IMPACT OF CALORIE LABELLING ON ONLINE TAKEAWAY FOOD CHOICES

Oana-Adelina Tanasache, Cherry Law, Richard D. Smith, Steven Cummins, Esther W. de Bekker-Grob, Joffre Swait, Bas Donkers, Laura Cornelsen
Appetite, Published 2025

Click Here for the Study: https://www.sciencedirect.com/science/article/pii/S0195666325000467

 

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4/8/2007
Updated 9/12/2025