75 Medium Eating Out Strategies: Stay On Track at Restaurants

Social dining doesn't have to derail your 75 Medium progress. According to the FDA's menu labeling guidelines, many restaurant chains now display calorie information, making informed choices easier than ever. With the right strategies, you can enjoy restaurants while staying on plan.

This guide covers everything from pre-planning to specific cuisine strategies, helping you make smart choices without sacrificing your social life.

Before You Go: Preparation Strategies

The CDC recommends planning ahead when eating out to make healthier choices.

Research the Menu

• Look up the menu online before arriving
• Check for calorie/nutrition information
• Decide what you'll order in advance
• Identify healthier options and modifications

Don't Arrive Starving

• Eat a small healthy snack 1-2 hours before
• Hunger leads to overordering and overeating
• Good pre-dinner snacks: apple, Greek yogurt, handful of nuts

Have a Game Plan

• Decide if this is an "on-plan" meal or a "flex" meal
• If on-plan, commit to your pre-chosen healthy option
• If flex, enjoy mindfully without guilt—then return to plan

At the Restaurant: Smart Ordering

Menu Red Flags (High Calorie)

• Fried, crispy, breaded, battered
• Creamy, cheesy, loaded, smothered
• Buttery, au gratin, tempura
• Supersized, jumbo, all-you-can-eat

Menu Green Flags (Healthier)

• Grilled, baked, steamed, roasted
• Fresh, light, garden, market
• Poached, broiled, saut—ed (in olive oil)
• Herb-crusted, citrus-glazed

Smart Modifications

• Ask for dressing on the side (dip fork, then bite)
• Substitute sides: Vegetables or salad instead of fries
• Skip the bread basket: Politely decline or move it away
• Request half portions or take half home immediately
• Order water instead of caloric drinks

Portion Control Tactics

• Order appetizer portions as your main
• Share entr—es with dining companions
• Ask for a to-go box when food arrives—box half immediately
• Eat slowly, put fork down between bites
• Stop when satisfied, not stuffed

Best Choices by Cuisine Type

???? Mexican

Choose:

• Fajitas (skip or limit tortillas)
• Burrito bowls (no shell, extra vegetables)
• Grilled fish or chicken tacos (ask for corn tortillas)
• Ceviche or shrimp cocktail

Avoid: Chimichangas, nachos, cheese-smothered anything, refried beans

???? Italian

Choose:

• Grilled chicken or fish with vegetables
• Minestrone soup
• Caprese salad
• Pasta with marinara (half portion)

Avoid: Alfredo sauce, fried calamari, lasagna, garlic bread

???? Chinese

Choose:

• Steamed dishes with sauce on the side
• Stir-fry with vegetables (ask for light oil)
• Hot and sour soup
• Moo goo gai pan

Avoid: Sweet and sour anything, General Tso's, fried rice, lo mein

???? Japanese

Choose:

• Sashimi (raw fish without rice)
• Edamame
• Miso soup
• Grilled yakitori
• Sushi (limit rice-heavy rolls)

Avoid: Tempura, anything "crunchy" or "spicy mayo"

???? Indian

Choose:

• Tandoori chicken or fish
• Dal (lentils)
• Raita (yogurt)
• Chana masala

Avoid: Naan bread, creamy curries (korma, tikka masala), samosas

???? American/Steakhouse

Choose:

• Grilled steak or chicken
• Side salad or steamed vegetables
• Baked potato (watch toppings)
• Shrimp cocktail appetizer

Avoid: Loaded potato skins, bloomin' onions, bacon-wrapped anything

Fast Food Survival Guide

According to the American Heart Association, fast food can fit into a healthy eating plan with careful choices.

Best Fast Food Options

Fast Food Rules

• Skip the fries (substitute fruit, salad, or nothing)
• Water or unsweetened tea only
• Skip the cheese and special sauces
• Double the protein, skip the extras
• Don't supersize anything

Social Dining Tips

Handling Peer Pressure

• "I'm good, thanks" — no explanation needed
• "I ate earlier" — keeps things simple
• "I'm on a wellness challenge" — invites curiosity, not criticism
• Order confidently — don't apologize for healthy choices

Business Dinners

• Order something similar to colleagues (don't stand out)
• Choose the healthiest protein + vegetable option
• Decline alcohol gracefully ("I'm driving" or "Not tonight")
• Focus on conversation, not food

Celebrations and Events

• Scope the buffet before filling your plate
• Fill half your plate with vegetables first
• Sit away from the food table
• Keep hands busy with water or conversation

When to Use Flex Meals

Your 10% flexibility exists for occasions like these:

Worth a Flex Meal

• Birthday dinners (yours or close friends/family)
• Anniversary celebrations
• Holiday gatherings
• Once-in-a-lifetime restaurant experiences
• Cultural experiences when traveling

Not Worth a Flex Meal

• Casual weeknight dinner out of convenience
• Fast food out of laziness
• Eating poorly because "everyone else is"
• Foods you don't even truly enjoy

Related Resources

• ← Back to Complete Guide
• Diet Guide Overview
• Weight Loss Meal Plan
• Healthy Snack Ideas
• Budget-Friendly Meals