If you’re trying to maintain a healthy diet, eating out at restaurants or fast food chains can be tough. With so many options and portions sizes that are often larger than what we need, it’s easy to eat way more than we intended. But fear not! With a little bit of knowledge and strategy, you can navigate the menu and control your portions to enjoy a delicious meal without overindulging.

Know Before You Go 🧐

Before you even step foot into a restaurant or fast food chain, do a little bit of research to find healthy options and reasonable portion sizes. Many restaurants now have nutrition information available online, so take a look and plan out what you’ll order in advance. Take note of the serving sizes and adjust accordingly based on your needs.

A person using their phone to research a restaurant's nutrition information

Use Your Eyes (and Hands) 👀👋

When your food arrives, use your eyes and hands to estimate appropriate portion sizes. A serving of protein should be about the size of your palm, while a serving of carbs (such as rice or pasta) should be about the size of your fist. Use your thumb to estimate the size of a serving of fat (such as oil or butter). If your plate looks like it has too much food, don’t feel pressured to finish it all. Listen to your body and stop eating when you’re satisfied.

A plate of food with appropriate portion sizes visually marked out with hands

Share and Share Alike 🤝

If the portion sizes are simply too large for you, consider sharing a meal with a friend or family member. Many restaurants will even bring an extra plate for you to split the meal onto. This not only helps control portion sizes, but it also saves you money and reduces food waste.

A plate of food being divided in half by two people with a smile

Make Smart Swaps 🥦🥗

Don’t be afraid to make substitutions or customizations to your meal to make it healthier. Ask for your dressing or sauces on the side so you can control how much you use. Swap out french fries for a side salad or fruit. Choose grilled options over fried or ask for no cheese on your sandwich. Small adjustments like these can make a big difference in the nutritional value of your meal.

A person holding a menu and pointing to different options while smiling

Plan for Leftovers 🍱

If you’re struggling with portion control at restaurants, plan ahead by bringing a container to pack up leftovers. That way, you won’t be tempted to finish everything on your plate just because it’s there. Plus, you’ll have a delicious meal for tomorrow’s lunch!

A person holding a to-go container with a smile and thumbs up

With these tips and tricks in mind, you can navigate restaurants and fast food chains with confidence, knowing that you can enjoy a delicious meal while still maintaining your healthy habits. Bon appétit!

A table with a variety of different foods and drinks, with a person about to enjoy a meal