What a Nutritionist Wants You to Avoid the Next Time You Go Out to Eat

Who doesn’t love a good meal out? It requires zero cooking or cleaning, and it may taste better than what you’d make at home. And there’s a reason for that — restaurants tend to use ingredients that add flavor, yet make your meal less healthy. So what should you look for when scanning the menu? Theresa Gentile, RDN, spokesperson for the Academy of Nutrition and Dietetics, gave us a full rundown below.

What should I avoid at a restaurant if I’m trying to eat healthy?

Added sugars

They’re empty calories that could make your blood sugar spike and leave you feeling sleepy during the day. (Like we need another reason to feel tired.) Too much sugar can also lead to a series of health issues, like heart disease and type 2 diabetes.

👀 Watch for: Sauces, dressings, condiments, marinades, and certain cocktails. 

Trans fats and partially hydrogenated oils

They raise bad cholesterol (LDL) and decrease good cholesterol (HDL), which increases the risk of conditions like high blood pressure and stroke. They’re also associated with inflammation, which has been linked to diabetes, cancer, cardiovascular disease, and stress.

👀 Watch for: Fried foods, baked goods, and margarines. 

High-sodium foods

Excess salt in your diet could lead to high blood pressure, which can increase your risk of heart disease and stroke. 

👀 Watch for: Processed and cured items (like bacon or salami), salty sauces (like soy sauce), and heavily seasoned dishes (like eggs benedict or pasta alla carbonara).

Heavy cream and butter

These can have a lot of saturated fats — and if you eat too many they can increase cholesterol levels and the risk of cardiovascular disease.

👀Watch for: Creamy soups and sauces.

It’s unlikely that the restaurant will list these specific ingredients on the menu, so if you’re unsure about what’s in your order, ask your server.

If you need another tip for eating healthier while out: Ask for a side of fresh vegetables instead of a starch, get sauces and dressings on the side (so you can manage the portions), and opt for grilled, poached, or seared foods instead of fried ones.