Want more tips and tricks for reaching your health goals? Join Lark!

Take our 2-minute survey to find out if you’re eligible to join Lark which includes a smart scale and the chance to earn a Fitbit®.
Start now
*Terms and conditions apply
Close icon
< Back to Resource Center
< Back to Member Blog

Simple Swaps to Make Your Restaurant Meal the Real (Healthy) Deal

October 19, 2018
Simple Swaps to Make Your Restaurant Meal Healthy - Lark Health

Are you at risk of prediabetes?

Lark can help lower your risk for Type 2 Diabetes through healthy habit formation, and data tracking.
Height: 5 ft 4 in
4' 0"
7' 0"
Weight: 160 lbs
90 lbs
500 lbs
Risk Level
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Build healthy habits
from your phone

This Lark DPP mission has been about ordering restaurant meals that can be right in line with your healthy menu to lower diabetes risk. Looking for protein and vegetables on the menu, keeping an eye out for high-calorie appetizers and drinks, and checking the nutritional content ahead of time can all help.

This check-in brought up another strategy: asking the server or cook to swap a few ingredients.

These are a few ideas for special orders or swaps to request when ordering.

  • Leave the croutons, crispy noodles, or chips off the salad.
  • Serve the dressing or sauce on the side.
  • Substitute grilled or baked fish, chicken, or shrimp for fried or crispy on salads, sandwiches, and main courses.
  • Serve sauces on the side or skip buttery and creamy sauces.
  • Serve brown rice or whole-grain pasta instead of white.
  • Substitute vegetables, fresh fruit, or a side salad for french fries, mashed potatoes, pasta, or rice as a side.
  • Use mustard instead of mayo on sandwiches.
  • Ask for vegetables to be steamed or roasted, not fried or sauteed in butter, au gratin, or tempura.
  • Ask for a thin crust pizza or open-faced sandwich to cut carbs.
  • Ask for egg whites instead of whole eggs.
  • Serve dried fruit, brown sugar, and other toppings on the side when ordering oatmeal.

With these and other swaps, any restaurant meal can become a winning one for your health and waistline, not to mention taste buds. Since you are the customer, you are entirely in the right when you ask for exactly what you want when you order. See how good you may feel when you are confident that any restaurant meal can be a great one!

About Lark

Lark helps you eat better, move more, stress less, and improve your overall wellness. Lark’s digital coach is available 24/7 on your smartphone to give you personalized tips, recommendations, and motivation to lose weight and prevent chronic conditions like diabetes.

Read more

Get healthier with Lark & earn a Fitbit®

Lose weight, get more active, and eat better.
take 1-minute survey

Similar posts

healthy meal optionhealthy meal option

10 Fast Food Breakfasts That Can Fit into Your Weight Loss Plan

More than 1 in 5 adults eat fast food for breakfast on a given day.

Learn more
Yogurt Oatmeal ParfaitYogurt Oatmeal Parfait

Eating Well and Losing Weight While on the Road

It can be hard to eat well and lose weight while traveling, but it's possible! Here are tips for healthy eating on the road.

Learn more
Printable Meal Plan for Weight Loss with Fiber and Whole GrainsPrintable Meal Plan for Weight Loss with Fiber and Whole Grains

Printable Meal Plan for Weight Loss with Fiber and Whole Grains

Healthy eating for weight loss can be simple and tasty. This is a simple meal plan full of whole grains and fiber so you can manage hunger and get more nutrients. Most of the meals take only a few min

Learn more