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Tips for Healthy Eating Out

Updated: May 1, 2023

When you're trying to be health conscious, eating out can feel a little scary. What do I even order?? As a girl who LOVES to eat out, a few thoughts for ya!

1. ๐‘ฒ๐’†๐’†๐’‘ ๐’Š๐’• ๐’„๐’๐’๐’๐’“๐’‡๐’–๐’ โœ“

When you're ordering, is there any ways to add extra fruit or veggies? Would a salad or a side of fruit be a good addition? Those foods are hydrating and high in fiber, meaning they're voluminous. Volume is what fills us up, without calories our body isn't going to use or things that make us feel "over" full, like a lot of oil. Color also means nutrients - vitamins and antioxidants, especially. You might consider:

  • getting a burger & bun but swapping the fries for a salad

  • love fries? put your burger on top of a salad & keep the fries!

  • toss extra veggies on your pizza

  • ask for another veggie in your pasta dish

  • get a side of fresh fruit with your pancakes

2. ๐‘บ๐’‰๐’‚๐’“๐’† โœ“

Split things you like with a friend or date! That way you can try and taste things you're excited by, while including things that keep your nutrition in mind. You can also "share" with yourself by planning to take leftovers home.

  • Want the fries but know you need to eat some vegetables? Get one of each and go halves!

  • get the entree sized pizza & salad and share them both

  • order a few appetizers and small plates, making a couple choices based on flavor & satisfaction and a couple based on nutrition

3. ๐‘จ๐’”๐’Œ ๐’‡๐’๐’“ ๐’˜๐’‰๐’‚๐’• ๐’š๐’๐’– ๐’๐’†๐’†๐’… โœ“

Have an allergy or sensitivity? Want to make a swap? Looking for an accommodation? ASK - you have nothing to lose! I am Queen of ordering "off the menu" and while I know that in the past some people/places have frowned on this, I really think that attitude is changing. Most places are more than happy to accommodate, and may even have suggestions to offer you when you inquire. Some things I often ask for/about include:

  • omitting cheese

  • asking about bean/vegan burgers

  • putting that burger on a wrap or salad

  • requesting a veggie-only pasta dish

  • requesting a veggie-only pizza or flatbread

4. ๐‘ฌ๐’๐’‹๐’๐’š ๐’•๐’‰๐’† ๐’†๐’™๐’‘๐’†๐’“๐’Š๐’†๐’๐’„๐’† โœ“

You are out to eat, so have fun! If you go out often, nutrition choices matter more. If you go out rarely or this is a special occasion, take the pressure off yourself! What matters most is what we do the most. If most of the time you're making choices that are mindful of your nutrition, please give yourself space to enjoy your favorite foods out.

While eating, remember mindful practices. Savor the flavors. Pace yourself. Pay attention while you eat to how the food tastes and how your body feels. (It's okay to stop before you're full and take some home, OR to finish it all; just try to pay attention to what feels like it serves you.) Enjoy the atmosphere. Enjoy the company.

Which tip are you going to keep in mind next time you're eating out: 1, 2, 3, or 4?

Let us know in the comments!


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