The easiest way to use nutrition information when you eat out is to do most of the thinking before you arrive: look up the menu, pick one or two options that fit your goals, and know which words and add-ons tend to add a lot of extra calories, sodium and fat. At the table, a few simple requests and an eye on portions handle the rest, so you can enjoy the meal and the company without stress.
Why restaurant meals need a little extra attention
Canada’s Food Guide points out that eating out regularly becomes part of your overall eating habits, and that the choices available are often more expensive, highly processed and lower in vegetables, fruits and whole grains. Health Canada also notes that food from restaurants, cafeterias and fast food outlets often contains a lot of sodium, sugars and saturated fat. None of this means you should avoid restaurants. It just means a bit of planning goes a long way.
Step 1: Check the menu before you go
Many chain restaurants post nutrition information on their websites or apps, and some list calories right on the menu. Canada’s Food Guide recommends checking online menus for nutrition information and deciding what you will eat before you walk in, which makes it easier to skip less healthy options once you are hungry and surrounded by tempting smells.
When you look at the numbers, focus on a few things:
- Calories per item, not per “serving.” Some listings split a dish into several servings. Check what you would actually eat.
- Sodium. Restaurant meals can be very salty. Compare similar dishes and choose the lower one.
- Protein and fibre. Meals with a good source of protein and vegetables or whole grains tend to keep you full longer.
- The extras. Dressings, sauces, sides and drinks are often listed separately and can double a meal’s calories.
If a restaurant has no nutrition information, you can still make a good estimate using the menu clues below. Our guide to meal planning can help you fit a restaurant meal into the rest of your week.
Step 2: Decode menu words
Menu descriptions tell you a lot about how a dish is cooked.
| Usually lighter | Usually heavier |
|---|---|
| Grilled, broiled, baked | Fried, deep-fried, crispy, battered |
| Steamed, poached, roasted | Creamy, cheesy, smothered, loaded |
| Stir-fried in a light sauce | Alfredo, carbonara-style, au gratin |
| Tomato-based, broth-based | Butter sauce, gravy, aioli |
| Fresh, seasonal, garden | Stuffed, glazed, double, jumbo |
Be a little wary of health halos. “Salad,” “wrap” or “bowl” does not guarantee a lighter meal once you add fried toppings, cheese, candied nuts and a large pour of creamy dressing. “Gluten-free,” “organic” or “plant-based” describe ingredients, not calories.
Step 3: Build a balanced plate from the menu
Use the same idea as at home: half vegetables, a quarter protein, a quarter whole grains or starchy foods. Canada’s Food Guide lists healthier menu options such as baked, grilled or poached fish, grilled chicken sandwiches, steamed vegetables, baked potatoes, fruit salads and salads with dressing on the side.
- Protein: chicken, fish, shrimp, lean beef, eggs, beans, lentils or tofu, cooked without heavy breading.
- Grains: ask whether brown rice, whole-grain bread or whole-grain pasta is available.
- Vegetables: order a side salad or steamed vegetables, or add vegetables to a pasta, pizza or sandwich.
Step 4: Ask for simple changes
Most restaurants are used to requests. Keep them short and polite:
- “Could I have the dressing (or sauce) on the side?”
- “Could I swap the fries for a salad, vegetables or a baked potato?”
- “Can this be grilled instead of fried?”
- “Could you go light on the cheese or butter?”
- “Could you leave off the bread basket?” (if it tends to disappear before your meal arrives)
With sauces on the side, dip your fork into the sauce before each bite rather than pouring it over the dish. You get the flavour with much less of it.
Step 5: Manage portions without fuss
Restaurant portions are often larger than what you would serve yourself at home. Canada’s Food Guide suggests sharing large meals and asking for a take-home container if you are served more than you need.
- Ask for a to-go box when the meal arrives and set aside part of it right away.
- Share an entrée or a dessert with someone at the table.
- Order an appetizer-sized portion or a lunch-sized portion as your main.
- Start with a broth-based soup or a side salad, which can take the edge off your hunger.
Step 6: Choose your drink wisely
Drinks are the easiest place to save calories and sugar. Health Canada encourages making water your drink of choice and replacing sugary drinks with water.
- Order water, sparkling water or water with lemon, and ask for refills.
- Milk or a fortified unsweetened plant beverage is a good choice with a meal.
- Pop, sweetened iced drinks, specialty shakes and large juices can add a lot of sugar.
- Skipping alcohol is a simple way to support your health, your sleep and your weight goals, and it also makes it easier to stay tuned in to how hungry you are.
Special diets and allergies
If you have a food allergy, intolerance or medical diet, nutrition information online is only the start.
- Tell your server about the allergy clearly at the beginning, and ask them to confirm with the kitchen.
- Ask how dishes are prepared, including oils, sauces and shared fryers or grills.
- Call ahead at busy times so the restaurant can plan for you.
- If staff seem unsure, choose something simpler or eat somewhere else. Your safety matters more than the plan.
Eat mindfully once the food arrives
Information helps you choose; mindful eating helps you enjoy. Put your phone away, slow down, and check in with yourself halfway through the meal. Are you still hungry, comfortably satisfied or already full? If eating out tends to bring up guilt or “I’ve already blown it” thinking, our articles on intuitive eating and emotional eating offer gentler ways to approach food.
One restaurant meal will not make or break your health. It is what you do most of the time that counts, so choose the dish you will truly enjoy, savour it, and get back to your usual routine at the next meal.
Quick checklist for your next meal out
- Look up the menu and nutrition information ahead of time.
- Pick a main with protein and vegetables, cooked in a lighter way.
- Ask for sauces and dressings on the side and swap fries for vegetables or salad.
- Share, order smaller sizes or box up half right away.
- Drink water, sparkling water or milk.
- Eat slowly and stop when you feel satisfied.
FAQ
What if the restaurant doesn’t post nutrition information?
Use cooking-method clues (grilled, steamed, baked), build a plate around protein and vegetables, ask for sauces on the side and watch portion size.
Is a salad always the healthiest choice?
Not always. A salad with fried chicken, cheese, croutons and creamy dressing can be heavier than a grilled chicken sandwich. Check the toppings and dressing.
How do I eat out without feeling guilty?
Plan ahead, choose something you will enjoy, and focus on the people you are with. A single meal is just one meal in a whole week of eating.