There are some foods you should skip when dining out and here’s why:

When I was little and my parents would take me out, I was excited to try all the foods we didn’t have at home. My plate was filled with fish, colorful veggies (I’ve always been a fan of this combo), and the craziest and most sugary dessert on the menu. I was over the moon. Those were some of my favorite days.

When I got older, I started to believe that dining out is one of life’s little joys—you don’t have to cook, you don’t do the dishes afterward, and you just relax and chat while waiting for the food to be brought to your table. While this experience feels like a treat, not all menu options are good for you. In fact, as delicious as they might be, some meals can do more harm than good to your health, waistline, and even wallet.

Have you ever ordered a salad loaded with dressing? It might have had more calories than a burger. Or maybe you bit into a tasty dish secretly packed with enough sodium to rival a salt shaker. Restaurants know all the secrets of making everything taste divine, but that often comes with a price: oversized portions, unhealthy ingredients, artificial flavors, and sneaky additives.

What can you do?

Don’t worry, though, because this doesn’t mean you should say goodbye to your favorite restaurants. It only means you should skip some foods the next time you go out for a bite. Today’s article is all about making savvier decisions about what you order.

From deceptively “healthy” choices to calorie bombs disguised as comfort food, these tips are exactly what you need to enjoy your meal without any regrets. So, before you browse that menu, let’s discuss all the foods you should skip when dining out. Your taste buds, wallet, and health will thank you!

1. Salad

You might think that a salad is the healthiest option on the menu, but think again. Many restaurants pack their salads with creamy dressing, deep-fried toppings, and sugary add-ons like candied nuts or dried fruit.

While everything is good in moderation, the portion size when dining out can be pretty big, and these extras can turn a healthy choice into a calorie-dense meal with more sugar and fat than a burger. Unfortunately, even those “light” dressings can be high in sodium or sugar, although they’re lower in calories than regular ones.

If you want to be mindful of your health goals when dining out, I suggest you order salads with fresh greens, plenty of veggies, and lean proteins, like grilled chicken, tuna, or smoked salmon. Make sure you ask for dressing on the side, so you can control how much you use.

You can take it a step further by skipping calorie-heavy extras like croutons or cheese (I never skip it, because I tell myself it’s loaded with protein and calcium), and you’ll have a tasty and satisfying meal!

…What’s your favorite salad? I love making one with baby spinach, crispy chicken, Danish white cheese, olives, corn, and a dressing of Greek yogurt, minced garlic, and lemon! It’s delicious, and I dare you to try it, because you’ll love it!

2. Fried food

…Continuing our list of foods to skip when dining out, let’s dive into those oh-so-tasty fried options.

Golden onion rings, crispy fries, or crispy strips might be tempting, but they’re packed with lots of calories, trans fats, and sodium. They’re undeniably delicious, but the frying process often strips off their natural nutrients and adds a greasy coating that makes you crave even more unhealthy foods.

Constantly indulging in these meals will only make you feel sluggish, cause you to gain weight, and raise your bad cholesterol levels (LDL). If you do crave something crispy, look for air-fried or baked alternatives made without oil. They’re just as crunchy but don’t contain any extra grease or calories. Don’t skip on grilled or roasted options, either, because they’re healthier and sometimes even more flavorful.

3. Liquids

Dining out seems like the perfect opportunity to enjoy a drink or two. Whether it’s sodas, sugary cocktails, fruit juices, or even smoothies, they’re more likely packed with tons of sugar, sometimes more than an entire meal.

Alcoholic drinks, for instance, might be fun, but they often contain syrups and mixers that add to the calorie and sugar count. In this case, it’s best to limit your consumption to one or two liquids max, so you avoid any unnecessary empty calories.

You can opt for sparkling water, unsweetened iced tea, or just plain water. It’s easy to go overboard when the restaurant offers oversized cups or free refills, but be mindful of the things you put in your body, and you’ll feel and look a lot better!

4. Pasta

Pasta is one of my favorite dishes in the entire world because I can easily create delicious combinations that satisfy my cravings and health goals at the same time. However, when it comes to dining out, pasta is one of the foods you should skip, because it’s loaded with cheese, butter, and heavy cream, turning it into a fat and calorie bomb.

You can easily make a creamy pasta dish at home, where you can control the ingredients and ensure you don’t go overboard with anything. But for going out, I recommend you order a dish with tomato-based sauces like marinara, which are lower in fat and calories compared to creamy alternatives.

Another thing you could do is ask for gluten-free or whole-grain pasta to add an extra nutritional boost. If the portion size is huge, split it in half and take the rest home. A trick I learned from a nutritionist was to pair the pasta with a small salad or a side of steamed veggies to balance the meal and nutrients. Try it, because it will keep your hunger levels in check for hours!

…I’m curious to know what your favorite pasta is, so let me know in the comments, because I’m always looking for recipe inspiration.

5. Raw oysters

Raw oysters might seem like a luxurious meal to order when dining out, but unfortunately, they might come with major health risks. According to experts, these shellfish can contain harmful bacteria, like Vibrio vulnificus, which can lead to terrible illnesses, especially for those with liver conditions, weakened immune systems, or health issues.

Since the oysters are frequently served raw, there’s no cooking process to kill off dangerous pathogens. Not to mention, the health risk increases if the food isn’t properly stored or handled, so take care of yourself, because contaminated oysters can cause severe food poisoning.

If you don’t want to potentially experience side effects like vomiting, nausea, and stomach cramps, you’d better stick to cooked oysters. Baked, grilled, or fried versions have an exquisite flavor with far less health risk.

6. Cheese fries with ranch

Cheese fries with ranch dressing are the ultimate comfort food, but you’d better say pass on this when dining out. While the taste is divine, this dish is packed with unhealthy fats, empty calories, and sodium. You might satisfy your cravings, but you’re also more likely to feel hungry soon after, as the meal is rich in trans and saturated fats and not many nutrients.

Believe it or not, a typical serving can exceed your fairly recommended intake of sodium, so don’t be surprised if you’re bloated and uncomfortable soon after finishing your email. Besides that, it’s easy to overindulge when the textures combine so well, creating a wonderful and cozy meal.

However, there’s no need to completely part ways with this snack. You can ask for a smaller portion or split a regular one with friends to not go overboard. Some restaurants offer air-fried or baked versions of fries, so ask for that. And if you crave a dipping sauce, choose salsa, because it’s lower in calories and fats.

…Do you love cheese fries? I think they’re one of the best snacks ever, but if you want to make them healthier, you can bake your potatoes and top them with parmesan.

Takeaway

Don’t get me wrong—choosing these foods when dining out won’t make you gain 10 pounds overnight or put your health in immediate danger. Nutritionists suggest avoiding them because they’re low in nutrients, packed with artificial ingredients, and can leave you craving even more unhealthy options.

With that being said, enjoying these treats occasionally won’t hurt. Moderation is key! Take care of yourself by prioritizing home-cooked meals whenever possible—they’re tastier, healthier, and far more budget-friendly. Need some inspiration? Here’s my go-to cookbook to help you get started!

What do you think about these foods you should skip when dining out? Did I convince you to reach for healthier choices? I’d love to hear your thoughts in the comments below! And if you enjoyed this article, check out another great post from Nutrition in the USA: 5 Fast Food Chains With the Most Quality Complaints. You won’t want to miss it!