3 Healthy Restaurant Choices for the Whole Family (And Why)

Even with the best intentions, there are moments when sticking to your health goals can feel tough - especially when eating out. Family restaurants are full of tempting choices, large portions and rich sauces, but with a little planning you can still enjoy a meal out and stay on track.

Here are three family-friendly restaurants and some smart choices to consider next time you're dining out:

1. Mochachos

Watch out for:

High-calorie sauces (like mayonnaise or creamy dressings) in items such as burgers, wraps, burritos, and salads. Also be cautious of cheesy meals like nachos, quesadillas and enchiladas. Always ask for sauces and dressings on the side and control your portions of cheese, sour cream and avocado.

Healthier picks:

• Opt for one of their light meals or flame-grilled chicken options - these are typically lower in calories. Their ¼ flame-grilled chicken is a great way to manage both portion size and cooking method.

• Consider choosing one of their salads to fuel your body with an abundance of nutrients and ask for the dressing on the side.

• If chips come with your meal, swap them out for Mexican rice (usually lower in oil) or a vegetable side like creamed spinach and butternut for more nutritional value.

  
  

2. Papachinos

Watch out for:

Cheesy and creamy dishes like nachos, pizza and pasta. Consider sharing these dishes and adding a side salad to help add bulk to the meal.

Healthier picks:

• Choose their flame-grilled steak, chicken, or fish and balance your plate with one starch (e.g. baked potato, rustic rice, butternut mash) and one veggie (e.g. roasted vegetables or creamy spinach).

• The Steak Supremo is a solid option - grilled and served with vegetables. Choose between avocado or halloumi (not both) to keep fats in check.

• Opt for a side salad instead of chips  to accompany wraps and sandwiches and ask for dressing on the side.

• The Naked Burger is a lighter, bun-less choice that won't leave you feeling overly full.

• Sushi (8 pieces) with a salad or a “soul bowl” can be a great meal. You won’t need to extra proteins like prawn or salmon as the “soul bowls” already contain great sources of protein (e.g. edamame beans and tofu).

  
  

3. Spur

Watch out for:

Many options are fried or coated in sauces and cheese, so it’s important to choose carefully.

Healthier picks:

• Stick to flame-grilled steaks or chicken, and ask for sauce or cheese on the side. Consider the 200g steak to manage your portion size.

• The ¼ grilled chicken or chicken fillets (no skin) are lower-calorie, protein-rich options.

• Spur’s fish is fried, so if you’re craving seafood, Papachinos’ grilled version might be a better fit. However, if you do order fish from Spur, skip the creamy sauces and opt for a side of salad or veggies.

• The half chicken schnitzel can work well if you request the sauce on the side and pair the meal with a side of vegetables, to balance the calories from the fried chicken.

• Spur also offers salads which could be a great meal option or some steamed vegetables, as a replacements for chips or onion rings.

Final Tips:

• If you eat out more than once a week, allow one meal to be more relaxed, and keep others structured to maintain your progress.

• Consider sharing large portions or bulking meals with a side of salad or veggies.

• Look for grilled, roasted, or baked keywords, and steer clear of creamy, fried, or sticky menu terms.

Want personalised support with your health goals? Book a consultation with one of our experienced dietitians - we're here to help you enjoy food and feel great!

We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.