The Ultimate Guide to Cutting Calories When Eating Out

Kristina LaRue, RD, CSSD, LDN
by Kristina LaRue, RD, CSSD, LDN
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The Ultimate Guide to Cutting Calories When Eating Out

Eating out is a notoriously easy way to rack up added calories. However, it’s extremely convenient and a social necessity for many. Instead of feeling lost the next time you glance at a menu, follow these tips and guidelines to choose smarter, healthier fare


With the endless bowls of chips and salsa, mounds of queso smothered enchiladas and fishbowl-size margaritas, the calories and fat grams can add up fast when eating Mexican food. Have your fiesta, and eat it, too, with these tips:

  • Add fresh vegetables and salsa to your dish instead of calorie-dense cheese, queso dip or sour cream.
  • Choose corn tortillas rather than flour tortillas. Corn tortillas are usually smaller and are also a source of whole grains. For a low-carb alternative, order your dish as a salad bowl.
  • Go meatless. Ask for beans and grilled vegetables instead of meat.
  • Order brown rice instead of white. Brown rice is a whole grain that serves as a rich source of fiber, selenium and other nutrients.
  • Don’t fill up on chips and salsa – wait for your main course.

Healthier Picks

  1. Chicken fajitas
  2. Taco salad (hold the hard shell, queso and sour cream)
  3. Shrimp or chicken taco on soft corn tortillas


Cartons of white rice, breaded chicken and greasy egg rolls doused in soy sauce can quickly become a high-salt, high-calorie nightmare. Follow these quick tips to enjoy your favorite Chinese cuisine:

  • Choose steamed dumplings or “summer” rolls instead of fried wontons or egg rolls. Summer rolls are made with thin rice paper and usually contain fresh vegetables and shrimp or lean meats like chicken or pork.
  • Many meat and vegetarian stir-fry dishes include a variety of vegetables, such as broccoli, carrots, cabbage and mushrooms. However, there is often not a full serving of vegetables in the main dish alone. Consider ordering an extra side of steamed vegetables.
  • Be conscious of sauces. Avoid dishes with thick sauces or dressings, or order them on the side, if possible.
  • Choose a stir-fried or sauteed meat option (e.g., Kung Pao Chicken or Chicken & Broccoli) instead of a breaded or fried meat option (e.g., General Tso’s, Sesame or Sweet & Sour).
  • Order steamed brown rice rather than white rice or fried rice. Fried rice is often made with white rice and soy sauce, making it higher in salt and lower in fiber than steamed brown rice.

Healthier Picks

  1. Kung pao chicken or tofu (made with peanuts and hot chiles)
  2. Moo Goo Gai Pan (chicken, mushrooms and vegetables)
  3. Summer rolls, steamed vegetables and brown rice


While stacks of pancakes, sizzling bacon and gravy-smothered biscuits tempt your taste buds, these breakfast staples can easily pile on fat and calories. Enjoy a healthier version of the most important meal of the day:

  • Order a side of whole-grain toast rather than white bread, grits, biscuits, muffins or buttermilk pancakes. The whole-grain toast will provide a boost of satiating fiber and other important nutrients.
  • Creating your own omelet is the perfect way to load up on a variety of vegetables and protein. Include a leafy green such as kale or spinach and a lean meat source such as turkey or chicken sausage.
  • Know that sausage is both higher in protein and lower in fat than bacon.
  • For a boost of vegetables, add tomato, avocado or spinach to your favorite egg dish.
  • Ask for a cup of fresh fruit instead of home fries or grits.

Healthier Picks

  1. Vegetable omelet
  2. Oatmeal with fruit (without brown sugar)
  3. Eggs, whole-wheat toast and fruit



Juicy, red steaks and potatoes doused in cheese and sour cream can turn a traditional American favorite into a fat- and calorie-laden meal in no time. Try out these simple tips the next time you dine at a steakhouse for a healthy spin on some American classics:

  • Choose lean cuts of meat (filet mignon, flank steak or tenderloin) instead of fatty cuts such as a rib-eye or T-bone.
  • Bigger isn’t always better. Even if you’re served a larger steak, stick to eating a 3- to 6-ounce portion (extras make a great lunch or dinner the next day).
  • When it comes to sides pick a baked potato, brown rice or a house salad. Avoid scalloped potatoes, potatoes au gratin or wedge salads. The latter options are often prepared using cheese, oil and cream-based sauces, leading them to be higher in both fat and calories.
  • Use butter, sour cream and cream-based sauces sparingly, and always ask for these condiments to come on the side.

Healthier Picks

  1. Filet mignon and baked sweet potato
  2. Grilled salmon with steamed broccoli
  3. Tenderloin with baked potato and side salad
  4. Grilled chicken with steamed mixed veggies and brown rice


Pan-Roasted Italian Chicken with Pesto

Typical Italian restaurants are known for plates of spaghetti stacked a mile high, never-ending bread baskets and creamy Alfredo sauce. Dodge the barrage of calories, refined carbs and excess fat with these tips:

  • When ordering spaghetti, tortellini or other pasta dishes, ask your server if whole-grain pasta is available.
  • Choose a tomato-based sauce instead of a cream-based one such as alfredo. Vegetable-based sauces will usually be lower in fat and calories than cream-based alternatives.
  • Look for fish and shrimp options. Choose a grilled seafood dish for a boost of essential fats.
  • Skip the unlimited bread baskets. Focus on a side salad (dressing on the side) or cup of vegetable soup instead.
  • Ask for grated cheese on the side so you can sprinkle it on yourself, or just skip it.
  • Ask your server whether smaller “lunch” portions or half-portions are available. Or, order a regular entree portion, and place half in a to-go box before eating your meal.

Healthier Picks

  1. Minestrone soup and house salad
  2. Chicken marsala
  3. Grilled fish and vegetables with marinara over whole wheat pasta


Creamy mashed potatoes, fried chicken and cornbread can satisfy almost anyone, yet these Southern classics quickly become calorie-dense, high-fat meals. LIghten up your Southern meals with these tips:

  • Choose grilled or roasted meat instead of more caloric preparations like fried chicken, chicken-fried steak, fried pork chops or fried shrimp.
  • Order a salad or side of freshly cooked vegetables like green beans, collard greens or stewed okra. Avoid fried vegetables and heavy starch-based sides like potato salad, macaroni salad, cornbread, macaroni and cheese, sweet potato soufflé or mashed potatoes.
  • If your entree comes with gravy or other heavy sauces, ask for them on the side so you can control exactly how much to add.
  • Drink unsweetened tea or water with a lemon to avoid the added sugar and calories that come from drinking sweet tea, lemonade or soda.
  • Order the kids meal. If you’re craving the pulled-pork sandwich, get the smaller portion off the kids menu, which is usually served with only one side.

Healthier Picks

  1. Pulled chicken with baked beans and collard greens
  2. Smoked turkey with green beans and corn on the cob
  3. Beef brisket with stewed okra and coleslaw

Keep these tips in mind for a healthier experience the next time you dine out. And check out MyFitnessPal’s Restaurant Logging feature — an even easier way to stay on track with your health goals when you dine out at restaurants.

About the Author

Kristina LaRue, RD, CSSD, LDN
Kristina LaRue, RD, CSSD, LDN

Kristina is a board certified sports dietitian located in Orlando, Florida where she specializes in intuitive and mindful eating. She is the author of the food and nutrition blog, Love & Zest where she shares {mostly} healthy recipes with simple ingredients that are meant for real life. As a new mom, she knows that eating well and living an active lifestyle isn’t always easy… but it’s always worth it!! Kristina loves spending time outdoors with her family, sweaty workouts, and a good cup of coffee. Get in touch with her for one-on-one nutrition coaching (virtually or in person), or connect with her on PinterestInstagramFacebook  and YouTube.