The Ultimate Guide to Restaurant Eating

Going out to eat doesn’t have to be something you give up to prevent kidney stones.

I’ve helped people stay stone-free for nearly 30 years, and not once have I told them to stop living their lives. That’s not the point of prevention. The only way to make lasting changes is to build a lifestyle you can actually live with—one that includes foods you love.

Most diets fail because they ask too much and offer too little in return. At Kidney Stone Diet®, we do the opposite of what the diet industry tells you. We eat foods that bring us joy—and then we get right back on plan. No blame. No shame. Just the next right choice.

So yes, you can go out to eat. And yes, you can still protect yourself from stones.

Here’s the ultimate guide to help you make smarter choices when eating out.

But above all—remember this: You can eat what you want (except spinach and almond products) as long as you get back on track.

No one makes a stone in a day.

Low-Sodium Choices

• Ask for food to be prepared with no added salt
• Skip the soup—most restaurant soups are loaded with sodium
• Choose grilled, baked, or roasted meats over fried or breaded options
• Avoid soy sauce or ask for low-sodium soy if eating Asian cuisine
• Request sauces and dressings on the side
• Limit cheese-heavy dishes like extra-cheesy pizzas or creamy pastas
• Skip salty snacks like chips, pretzels, or fries as appetizers
• Ask for a fresh lemon wedge instead of dressings or butter
• Avoid deli meats and cured meats—they’re sodium landmines
• Steer clear of heavily seasoned or blackened menu items
• Look for dishes labeled “heart-healthy” or “light”
• Say “no” to that darn bread basket
• Limit pickles, olives, and marinated vegetables
• Stick to plain baked potatoes (have half as higher in oxalate) or rice rather than mashed (often salted)
• Ask for your burger or sandwich without the bun—it’s usually salted

Low-Sugar Strategies

• Choose water over sodas or sweet drinks
• Skip dessert or share one with the table
• Avoid sweet sauces like BBQ, teriyaki, or honey mustard
• Go for vinaigrettes instead of sweet, creamy dressings
• Choose fresh fruit (if available) over fruit compote or syrups
• Be cautious with brunch—pancakes, muffins, and pastries are sugar bombs
• Limit cocktails; they’re often full of sugar. Opt for spirits with soda water
• Say no to the complimentary bread
• Skip sweetened yogurts and parfaits
• Avoid dessert coffees with syrups and whipped cream

Lower-Calorie Swaps

• Skip the cheese on sandwiches and burgers (you won’t even miss it)
• Go bunless or ask for a lettuce wrap
• Choose tomato-based sauces over cream-based ones
• Split your entrée or ask for a to-go box right away
• Ask for steamed vegetables instead of fries
• Order from the appetizer menu for smaller portions
• Opt for broth-based soups instead of creamy soups
• Avoid dishes with “loaded” in the name
• Ask for double the veggies instead of rice or pasta
• Eat slowly and stop when you’re 80% full

Calcium Pairing Tips

• If your meal has oxalate (like beans or potatoes), pair it with a low-oxalate calcium source like yogurt
• Add a side of steamed broccoli or bok choy for natural calcium
• Choose milk or calcium-fortified plant milk instead of soda
• Order a small side of cheese (swiss is the least salty) or plain yogurt with your meal
• Choose calcium-rich veggies like kale, broccoli, or bok choy if offered
• Don’t skip dairy out of fear—it helps lower oxalate absorption

Oxalate-Aware Decisions

• Avoid spinach-based dishes like spinach salad or sautéed spinach
• Say no to almonds and cashews—they’re high in oxalate
• Choose iceberg, romaine, or arugula instead of spring mix or spinach
• Be cautious with mixed greens—ask what’s in them
• Pick white rice over brown rice if you eat it frequently
• Say no to almond flour baked goods
• Don’t be fooled by “healthy” smoothies—many have spinach, almond milk, and nut butters
• Ask what’s in veggie burgers—they often contain spinach or nuts
• Avoid high-oxalate plant-based milks like almond and cashew

Smart Ordering Habits

• Look up the menu ahead of time and plan your order
• Avoid going out starving—have a light snack beforehand
• Customize your meal—ask for swaps or removals
• Ask how food is prepared and request changes if needed
• Focus on building a plate with a protein, veggie, and calcium source
• Choose water as your default drink—it fills and hydrates
• Be polite but firm with special requests
• Order à la carte if it gives you more control
• Don’t be afraid to speak up for your health
• When in doubt, go simple: grilled protein, steamed veg, and a calcium source

Mindset and Consistency

• Remember: no one makes a stone in a day
• One meal out isn’t the problem—it’s the pattern that matters
• If you eat out, make the next meal at home a lighter one
• You don’t need to be perfect, just consistent
• Don’t “start over Monday”—reset at your next bite (THIS)
• Enjoy your meal, then move on. No guilt needed
• You’re allowed to enjoy your life and prevent stones
• Keep your water bottle with you, even at restaurants
• Don’t panic—just plan ahead

You can eat out and stay healthy. You just need a plan.

Your friend,
Nurse Jill

P.S. Most people never thought twice about calcium until they got a kidney stone. So if you’re eating out and your meal doesn’t include a calcium source—don’t panic. One meal won’t make a stone. I promise. Just get back to your plan when you get home and keep going. That’s how prevention works.