Healthy eating out.
Eating out can feel like a challenge when you're trying to stay on track with your health and fitness goals. While many restaurants offer "healthy" options, these meals often come with hidden calories that can add up fast. The culprits? Oils, butter, sauces, dressings, and other sneaky ingredients that turn a seemingly good choice into a calorie bomb.
Let's break down what to watch out for and how to make better decisions when dining out.
The Hidden Calories in "Healthy" Meals
Many people assume that grilled options, salads, or wraps are automatically a lower-calorie choice. But restaurants prioritise taste, and that often means adding fats and sugars that you wouldn't necessarily include at home. Here are some common pitfalls:
Oil and Butter Overload – Restaurants use oil and butter generously to enhance flavour. Even grilled proteins like chicken breast or fish may be cooked with several tablespoons of oil, adding 100–300 extra calories to your meal.
Dressings and Sauces – A seemingly healthy salad can quickly become a 1,000-calorie meal thanks to creamy dressings, cheese, and crunchy toppings. Even vinaigrettes, which sound like a lighter choice, can be packed with sugar and oils.
Hidden Sugars – Many marinades and sauces (teriyaki, BBQ, honey mustard) are loaded with sugar, significantly increasing calorie content.
Refined Carbs – White flour tortillas, sandwich buns, and even sushi rice add a substantial amount of calories without much nutritional benefit.
Surprising Caloric Breakdowns of "Healthy" Options
Here are a few examples of seemingly healthy meals that might have more calories than you'd expect:
Chicken Schnitzel with a Side Salad – Crumbed and fried chicken schnitzel may contain 700-900 calories before you even factor in a dressing-laden salad.
Grilled Chicken Wrap – While grilled chicken sounds lean, a wrap often includes a large flour tortilla (300+ calories), sauces, cheese, and a drizzle of oil, pushing the meal to 800-1,000 calories.
Avocado and Chicken Salad – Avocado is a great source of healthy fats, but combined with nuts, cheese, dressing, and oil-coated chicken, your salad can reach 1,200 calories or more.
Acai Bowls – Marketed as a superfood meal, many bowls contain over 60 grams of sugar from blended fruit, granola, and honey, totalling 600-800 calories.
How to Make Smarter Choices When Eating Out
Ask for Modifications – Request that your proteins be grilled with minimal oil or butter, and ask for dressings or sauces on the side.
Watch Portion Sizes – Many restaurant servings are oversized. Consider splitting a meal or taking half to go.
Opt for Simple, Whole Foods – Stick with lean proteins, steamed or roasted vegetables (without added butter), and whole grains.
Swap the Sides – Trade fries or creamy mashed potatoes for a side of steamed veggies or a simple salad with dressing on the side.
Check Nutritional Information – If available, review restaurant nutrition facts to make informed decisions. Most chains will either list the calories on the menu, or have them available on their website.
Final Thoughts
Eating out doesn't have to derail your healthy lifestyle, but it does require some awareness and strategic choices. By being mindful of hidden calories and making smart swaps, you can enjoy your meal while still staying on track. Next time you’re dining out, don’t be afraid to ask questions, make modifications, and keep your goals in mind!
If you would like advice and support to transform your eating habits and maximize satisfaction, speak to Future Days about our custom nutrition coaching services.
Read more about our services on our Nutrition page, or book your Body Blueprint Consult here.