10 Expert Tips for Eating Healthy When Dining Out

When trying to make healthy choices, never go in blind. "If you already know what you would like to eat ahead of time, you’ll be less likely to be influenced when it comes time for your meal," Sassos explains. "Plus, if the menu doesn’t have any healthy items, you may have time to suggest another restaurant with better alternatives." Many restaurants post their entire menu online — often with nutrition information. You can also also try looking up your dining destination on healthydiningfinder.com, a healthy dining directory partly funded by the Centers for Disease Control and Prevention.

RELATED: 12 Foods That Will Boost Brain Health and Keep Your Memory Sharp

Think you're safe ordering a salad? You might want to read the menu more carefully. "Although salads are a fantastic way to get your vegetables, restaurants often overload them with high-fat dressings and calorically dense toppings," Sassos says. "Your salad could be upwards of 1,000 calories when all of the toppings are said and done." If you do go for the greens, order dressing on the side so you can control how much goes on.

Some menus sound good enough to eat, and there's a reason for that. Restaurants use enticing language to make their food appeal to diners, but some of that verbiage can tip you off to how healthy (or not-so-great for you) dishes will be. Sassos recommends looking for terms like "baked," "steamed," "roasted," "broiled," "grilled," "poached," "seared," and "lightly sautéed." On the other hand, avoid dishes that say "smothered," "heavy," "rich," "creamy," "crunch," "tempura," or "crispy."

RELATED: How Many Calories Should I Eat in a Day?

Especially when dining out with friends and family, it's easy to get so caught up in the company that you clean your plate without really even tasting your food. Researchers at Cornell University tested this phenomenon by hosting a Super Bowl party for 50 people and serving unlimited chicken wings. At half the tables, waiters scooped away the bones as they ate. But at tables where partiers could see their scraps piling up, they ate 27% less.

Pay attention to your body's signals as you eat, too. As soon as you start to feel full, stop eating, and give yourself a few minutes before you eat more.

When you go hungry in order to save room for later in the day, you set yourself up for a dining-out disaster. "You end up scarfing down a ton of bread, and spoil your appetite for the main meal," Sassos says. "Have something light before heading out, such as a piece of fruit or cup of Greek yogurt. You won’t arrive ravenous and can order a healthier appetizer to start such as a brothy soup or small salad."

Your mother may have taught you to clean your plate, but we're sorry to have to break it to you that her advice no longer applies. Restaurant portion sizes can be significantly larger than recommended, especially at chain and fast-casual restaurants. "Don’t be afraid to listen to your body and cancel your membership to the clean plate club," says Sassos. "You can always pack your leftovers to-go or share the dish with a friend if the portion size is huge."

RELATED: The Health Food Trends You're Going to See Everywhere in 2020

When dining out, don't be afraid to talk to your server. While it's in poor taste to interrogate the person helping you, Sassos points out that restaurant staff can help decode confusing words on the menu. In many cases, the chef can make substitutions to your meal to help lighten it up or adhere to dietary restrictions. Just be gracious, be polite, and always tip well.

When trying to eat healthier at restaurants, it pays to strategize a bit. "Major restaurant chains like The Cheesecake Factory are offering a lighter fare section, which I think is a fantastic option for anyone trying to make healthier choices," Sassos explains. "These dishes try to incorporate the signature rich taste, but for a fraction of the calories of some of the traditional dishes." Look for special sections like these at your favorite chain restaurant, too.

While many chain restaurants have started listing calories on their menus, they aren't the only indicator of how good for you (or not) a meal may be. "Although calorie counts on menus can help us avoid calorie bombs at restaurants, they don’t take into account many other important nutritional factors," Sassos says. When looking at a menu item, take into account sugar, sodium, and fiber to determine whether it's the most nutritious bang for your buck.

The most important thing to remember is moderation in everything, and that goes for dining too. "I always say that you should invest in your food choices," Sassos explains. "If you are dying for a piece of double chocolate cake at the end of the night, then maybe skip the extra cocktail. Healthy eating is all about balance, moderation, and mindfulness." Go ahead, order dessert (but just one!).

RELATED: How to Stop Sugar Cravings Once and For All