Eating out can be a fun and convenient way to enjoy a meal with friends or family, but it can also be challenging to stick to your health goals. Many restaurant dishes are loaded with calories, fat, salt, and sugar, which can sabotage your efforts to eat well and feel good. But don’t worry, you don’t have to give up eating out altogether. You can still enjoy your favorite foods by making some smart swaps that will save you calories and boost your nutrition. Here are five easy food substitutions you can try the next time you eat out:

1. Swap soda for sparkling water. Soda is one of the worst offenders when it comes to added sugar and empty calories. A 12-ounce can of soda has about 150 calories and 10 teaspoons of sugar, which can spike your blood sugar and make you crave more sweets. Instead of soda, opt for sparkling water with a splash of lemon, lime, or fruit juice. You’ll still get the fizz and flavor, but without the sugar and calories.
2. Swap fries for salad. Fries are another common culprit of excess calories and fat. A medium order of fries has about 400 calories and 17 grams of fat, most of which are unhealthy saturated and trans fats. These fats can raise your cholesterol and increase your risk of heart disease and stroke. Instead of fries, order a side salad with dressing on the side. You’ll get more fiber, vitamins, minerals, and antioxidants, which can help lower your cholesterol and blood pressure, and keep you feeling full longer.
3. Swap cheese for avocado. Cheese is a delicious source of protein and calcium, but it can also be high in calories, fat, and sodium. A slice of cheese has about 100 calories and 9 grams of fat, 6 of which are saturated. It also has about 180 milligrams of sodium, which can add up quickly if you eat multiple servings. Instead of cheese, try adding some sliced avocado to your sandwich, burger, or salad. Avocado is rich in healthy monounsaturated fats, which can lower your cholesterol and improve your heart health. It also has potassium, magnesium, folate, and vitamin E, which can support your immune system and skin health.
4. Swap cream for tomato sauce. Cream-based sauces are often used in pasta dishes, but they can also be heavy and high in calories, fat, and sodium. A cup of Alfredo sauce has about 500 calories and 43 grams of fat, 25 of which are saturated. It also has about 900 milligrams of sodium, which is more than a third of your daily limit. Instead of cream-based sauces, choose tomato-based sauces for your pasta dishes. Tomato sauce is lower in calories and fat, but higher in vitamin C, lycopene, and antioxidants, which can protect your cells from damage and inflammation.
5. Swap cake for fruit. Cake is a tempting dessert option, but it can also be high in calories, fat, sugar, and refined flour. A slice of chocolate cake with frosting has about 350 calories and 18 grams of fat, 7 of which are saturated. It also has about 35 grams of sugar, which is almost as much as a can of soda. Instead of cake, satisfy your sweet tooth with some fresh fruit. Fruit is naturally sweet and low in calories, but high in fiber, vitamins, minerals, and phytochemicals, which can help prevent chronic diseases and improve your digestion.

By making these simple swaps when you eat out, you can enjoy your food without compromising your health. You’ll save calories and fat, but gain nutrition and flavor. Try these substitutions the next time you eat out and see how easy it is to swap your way to a healthier diet!

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