Brian C Jensen explains How to make healthy choices when eating out

Making healthy choices when eating out can be a challenge, but it is possible.

Here are 15 tips to help you make the best choices when dining out:

1. Look for restaurants that offer healthy options:

When you are looking for a place to eat, try to find restaurants that offer healthier choices. Many restaurants now have special menus with healthier options, and some even have calorie counts listed.

2. Avoid fast food:

If possible, try to avoid fast food restaurants. These types of establishments typically offer unhealthy fare such as burgers, fries, and soda. Instead, opt for a healthier alternative such as a deli, café, or grill.

3. Stick to water:

When dining out, it is best to stick to water instead of sugary drinks like soda or juice. Water will help you stay hydrated and is a much better choice for your health.

4. Watch your portions:

One of the biggest mistakes people make when eating out is overeating. To avoid this, try to watch your portions and only eat until you are satisfied. It is also helpful to share meals or take half of your meal home with you.

5. Choose lean protein:

When selecting a protein, choose lean options such as grilled chicken or fish. These are much healthier than fatty proteins like steak or pork.

6. Avoid fried foods:

Fried foods are generally high in calories and unhealthy fats. Therefore, it is best to avoid them when possible. Instead, opt for grilled, baked, or steamed foods.

7. Load up on vegetables:

Vegetables are a great way to add nutrients and fiber to your meal. When dining out, try to order dishes that are loaded with veggies or ask for a side of vegetables says Brian C Jensen.

8. Avoid creamy sauces:

Creamy sauces are often high in calories and fat. To avoid them, opt for tomato-based sauces or dressings on the side.

9. Mind your condiments:

Be mindful of the condiments you use as well. Mayo, ranch dressing, and other similar items are high in calories and fat. If possible, try to find low-fat or fat-free alternatives.

10. Skip the appetizers:

Appetizers can be tempting, but they are often high in calories and unhealthy fats. If you are trying to eat healthily, it is best to skip the appetizers and focus on the main course.

11. Ask about preparation methods:

When ordering a dish, ask the server how it is prepared. This will help you make an informed decision about whether or not the dish is healthy.

12. Avoid processed foods:

Processed foods are often high in unhealthy ingredients such as salt, sugar, and fat. To avoid them, choose fresh fruits, vegetables, and whole grains instead.

13. Limit alcohol consumption:

Alcohol can add a lot of calories to your meal, so it is best to limit your consumption when dining out. If you do drink, opt for light beer or wine instead of mixed drinks or cocktails.

14. Ask for dressings and sauces on the side:

Many dressings and sauces are high in calories and fat. To avoid them, ask for these items on the side so you can control how much you use.

15. Split a dessert:

If you have a sweet tooth, try splitting a dessert with your dining companions. This will help you limit your intake of sugar and calories explains Brian C Jensen.

Following these tips can help you make healthier choices when eating out. By doing so, you can improve your overall health and wellbeing.


1. What are some healthy restaurants?

Some examples of restaurants that offer healthy options include Whole Foods, Panera Bread, and Chipotle.

2. What are some unhealthy foods to avoid?

Some examples of unhealthy foods to avoid include fried foods, processed foods, and sugary drinks.

3. How can I control my portions when dining out?

One way to control your portions when dining out is to share meals or take half of your meal home with you. Another way is to only eat until you are satisfied.


Eating out can be a healthy experience if you make the right choices. By following the tips listed above, you can choose healthier options and improve your overall health.