Eating Out with Less Ultra-Processed Food
You don't have to avoid restaurants to eat less processed food. Here's how to make better choices when dining out.
Key Takeaways
- Choose restaurants that cook from scratch—ethnic cuisines often use more whole ingredients
- Ask for dressings and sauces on the side to control ultra-processed additions
- Grilled, roasted, or steamed options are usually less processed than fried or breaded items
- Water, black coffee, or tea are always lower-UPF drink choices than sodas or specialty drinks
Making smarter restaurant choices for a lower UPF score
The Reality of Eating Out
In short: Restaurant food is often more processed than home cooking, but you can significantly reduce your UPF intake by choosing the right places and dishes.
Eating out is part of modern life. The goal isn't to avoid restaurants entirely—it's to make informed choices. Use the UPFScore app to check your restaurant meals and learn which options score better.
Best Restaurant Types for Lower UPF
Better Choices
- • Traditional Japanese (sushi bars, izakayas)
- • Mediterranean/Greek restaurants
- • Thai restaurants (fresh stir-fries)
- • Indian restaurants (tandoori, dal)
- • Farm-to-table establishments
- • Local independent restaurants
Higher UPF Risk
- • Fast food chains
- • Casual dining chains (Applebee's, etc.)
- • Buffet restaurants
- • Food courts
- • Most drive-throughs
- • Deep-fried specialty places
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What to Order
- Grilled, roasted, or steamed proteins over fried or breaded
- Simple preparations—the fewer ingredients listed, often the better
- Vegetable sides instead of fries or onion rings
- Olive oil and vinegar instead of creamy dressings
- Water, sparkling water, or unsweetened tea instead of soda
What to Ask
- "Is this made in-house or from a mix?"
- "Can I get the sauce on the side?"
- "Can this be grilled instead of fried?"
- "What comes with this dish?" (to avoid surprise processed sides)
Tips by Cuisine Type
Italian Restaurants
Choose: Grilled fish or chicken, caprese salad, pasta with simple olive oil or tomato sauce
Avoid: Breaded dishes (chicken parm), cream-heavy sauces, garlic bread from a bag
Asian Restaurants
Choose: Sushi/sashimi, steamed dumplings, stir-fries with vegetables, miso soup
Avoid: Deep-fried rolls, sweet sauces (orange chicken), instant noodle dishes
Mexican Restaurants
Choose: Grilled tacos, fajitas, beans and rice, fresh guacamole
Avoid: Chimichangas, nachos with processed cheese, sour cream (unless house-made)
American/Casual Dining
Choose: Simple grilled proteins, side salads, baked potatoes
Avoid: Most appetizers, anything described as "loaded," specialty drinks
Making the Best of Fast Food
Sometimes fast food is your only option. Here's how to minimize UPF:
- Grilled chicken over fried—most chains offer this option
- Skip the bun if possible, or at least remove one half
- Water instead of soda—this alone removes significant UPF
- Side salad over fries—bring your own olive oil if you're serious
- Avoid "value meals"—they encourage overconsumption of processed items
Learn more about identifying ultra-processed foods in our label reading guide.
Frequently Asked Questions
Can I eat at fast food restaurants and still avoid UPF?
It's difficult but possible to reduce UPF at fast food places. Choose grilled over fried options, skip the soda for water, and avoid heavily processed sauces. However, most fast food will still score higher than home-cooked meals.
Which restaurant cuisines are lowest in UPF?
Traditional cuisines that emphasize cooking from scratch tend to be lower in UPF: Japanese (sushi, grilled fish), Mediterranean (Greek salads, grilled meats), Thai (stir-fries with fresh ingredients), and Indian (dal, tandoori dishes). Avoid chain restaurants that rely on pre-made components.
How do I know if a restaurant uses ultra-processed ingredients?
Look for restaurants that advertise 'made from scratch' or 'house-made.' Ask your server about preparation methods. If dishes arrive suspiciously fast for complex items, they're likely pre-made. Local independent restaurants often use more whole ingredients than chains.
What about coffee shops and cafes?
Plain coffee, tea, and simple espresso drinks are fine. Avoid blended drinks, flavored syrups, and specialty lattes with multiple ingredients. For food, choose whole fruit, plain yogurt, or simple sandwiches over pastries and processed snacks.
Sources & Further Reading
- Restaurant food and ultra-processing
Study on UPF content in restaurant vs home meals
- Fast food nutritional content
BMJ analysis of fast food nutrition trends
- Eating away from home and diet quality
European Journal of Clinical Nutrition study
Educational Information Only
This content is for educational and awareness purposes only. It is not medical or dietary advice. Individual situations differ—please consult a healthcare professional for personalized guidance.
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