Tips & Tricks to Dining Out


Let's recap. So far our nutrition tips have covered hydration, sleep, and digestion. Now, it's time to focus on nutrition tip number 4: Eating out.

Believe it or not, it is possible to eat out and still eat healthily!

Let’s face it, life happens! Regardless, that shouldn’t mean that you have to stop what you’re doing and suck on a piece of lettuce for the rest of your life to maintain a desirable weight. Nevertheless, you should have a plan about what to do when those scenarios arise. Most restaurants or dining experiences lead you towards making five choices regarding your meal: Drinks, salads, appetizers, main course, and dessert!

Here are a few steps to help you choose wisely:

  • Study your destination prior to showing up. The trick is to know what you’re going to order before getting there. Most restaurants have their menu posted online so you can plan ahead.
  • Try to eat slowly, it takes approximately 20 minutes for your brain to realize you are full! Plus, smashing food doesn't give you style points.
  • If you have a cheat meal or end up eating out, make sure to be active that day! Walking to and from your restaurant counts!
  • If you know you are going to have a large meal or plan to eat out, try to consume lighter meals throughout the remainder of the day to balance your daily intake.
  • Pay attention to the specific wording regarding the dish you order. Details about how the dish is cooked can lead you to make healthier choices! Look for words like grilled, broiled, or steamed, and avoid dishes with descriptions including fried, breaded, or rich and creamy.
  • Don’t be afraid to ask your server for a healthier option. Servers often know what other folks have requested to create a unique and healthier dish that aligns with their nutrition goals!
  • Make substitutions and additions to your meal by adding in a healthy fat like avocado or swapping your side of fries for a fruit or veggie! It’s almost always an option and there’s no need to hesitate.
  • Portion sizes are generally excessive for one individual and more often than not can provide three meals for the average person. Be conscious about how much you eat and don’t feel obligated to clean your plate. There’s no harm in saving part of your meal for later! To-go boxes with leftovers make great mid-day snacks!
  • Lastly, surround yourself with people that support your health and fitness endeavors rather than peer-pressuring you into a decision that detracts from your goals.

Nutrition is all about balance. Don't forget to remember to #treatyourself every once and a while.