Start your 6-month nutrition program today!
You’ve been putting a ton of effort into creating positive habits, you’re eating a mostly whole food, nutrient dense diet, you’re avoiding sneaky sugars and avoiding inflammatory oils.
You’re probably cooking more food at home, buying fresh food from the grocery store or farmers market, paying attention to labels and things like added sugar and artificial ingredients.
But how are you navigating dining out?
When you’re eating out, you are not in control. You don’t know how much sugar is in that salad dressing or sauce, you don’t know what oil your food was cooked with, or how fresh the ingredients are.
Plus, most restaurants aren’t in business to meet your unique nutritional requirements, they are there to sell you food and drinks and make a profit (nothing wrong with that, btw).
But even the strictest eaters out there eat out at a restaurant (fast food or otherwise) once in a while.
So how do you dine out while still sticking to your goals?
Here are 5 tips for eating healthy (or less unhealthy) when you dine out:
Look for dishes that include mostly meat or fish and vegetables and avoid large portions of refined carbs like pasta or bread. This could mean something like fajitas or a lettuce-wrapped hamburger or a burrito bowl with lots of veggies.
Swap fried appetizers and sides for fresh, roasted or steamed veggies. Instead of the side of fries or a plate of fried calamari, go for a fresh salad, roasted seasonal vegetables, or sauteed Brussels sprouts.
Find options for swapping bread or pasta with vegetables. All those carbs from refined flours are going to hit your blood sugar like a hammer. Instead, look for zucchini or sweet potato noodles, lettuce wraps on burgers, or cauliflower rice.
Don’t eat the basket of free bread or chips. I know, this one’s hard. It’s FREE BREAD! Unfortunately, you’re going to fill yourself up on refined carbs before you even get to your entree. Let your waiter know you don’t want the bread, and focus on ordering a meal of healthy meat, veggies and whole grains.
Stick with unsweetened beverages. One of the quickest ways to spike insulin levels is drinking a sweet beverage like soda or a sweet tea or coffee. Add free refills and you’re dumping a dozen or more tablespoons of sugar into your bloodstream in a single meal. Opt for a glass of water (sparkling if you’re fancy) or an unsweetened tea.
Finally, don’t be too hard on yourself. If french fries are worth it once in a while, go for it! Personally, I have a really hard time avoiding the basket of chips. Do your best, and don’t beat yourself up if you have a meal that doesn’t line up exactly with your way of eating right now. You’re human!
These are just 5 tips for eating healthy(er) when dining out. What other ideas have worked for you? Let me know!
Y’all, this is what my 6 month program is all about. Finding strategies and tactics that help you navigate life and keep you on track.
Just a reminder, here’s just some of what you get when we work together:
Food journal and health history analysis
Healthy habit swaps
Bi-weekly support calls
Personalized shopping lists
Personalized meal plan
Personalized exercise / movement plan
Custom weekly calendar / schedule
Diet, lifestyle & supplement protocols
20% discount on supplements
Lifetime access to Facebook group
Accountability & support
RESULTS!
Ready? Let’s go!
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