9 Tips for Healthy Eating When Dining Out (or Ordering in!)

It can be tempting when going out for dinner to throw healthy eating out the window because it’s “just one meal”. Yes, it’s one meal, and no, it won’t completely ruin your health plan. But for some people, just one meal turns into just one more, and so on... I’m all for balance, but that can be a slippery slope! So how can you still enjoy a meal out without getting too far off track?

Stick with Water

I know, it sounds boring to just drink water. But we don’t realize how much sugar we’re consuming in a cup of juice (24g), soda (27g), or a glass of wine with dinner. It adds up quickly and choosing water most often, is an easy, healthy change.

Skip the Bread

This is probably the most obvious choice, but it makes a big impact. Refined carbohydrates, such as bread, pasta and white rice rapidly convert to sugar in the body. They fuel inflammation, feed pathogenic bacteria, alter gut flora, increase blood sugar and insulin levels and create oxidative stress. Consumption of refined carbohydrates can be linked to conditions such as type 2 diabetes, hypertension, IBS, cancer, Alzheimer’s disease, hormone imbalance, arthritis and depression. 

Instead:

• Ask for a lettuce bun

• Get extra veggies or avocado to fill you up

• Ask if you can substitute a whole grain instead

Load Up on Veggies

A good rule of thumb is to fill at least half your plate with a variety of vegetables. They contain phytonutrients that provide antioxidant and anti-inflammatory benefits. They’re also high in fiber, feeding your good gut bacteria and supporting your digestive system.

Add Protein

Choose a protein like chicken, steak or salmon, or try an unprocessed plant-based option like chickpeas or quinoa. Protein helps keep you fuller longer and balance blood sugar levels.

Add Some Nutritious Fats

My favourite side to add is avocado because it’s good with everything! Choose dishes with foods like coconut milk, salmon, olives or guacamole. The added fat will help you stay satiated and keep blood sugars stable, so you’ll be less likely to reach for the dessert menu.

Eat Slowly and Take the Rest Home

Notice how when you eat quickly you tend to eat a lot more? Go slow, take your time and take leftovers home for later. Unlike many seem to believe, it’s not a race and food is meant to be enjoyed!

Go Light on Dressings and Sauces

I’m a big fan of a good salad dressing with heart-healthy oils like olive or avocado. Sadly, in restaurants you’ll mostly find inflammation-promoting oils such as canola or vegetable oil and added sugars. Go light on dressings, opt for vinaigrette, or even bring your own in a small container! Additionally, choose gluten-free sauces when possible.

Be Bold!

Many of my clients are afraid of being “that person” when they eat out. You know, the one with all the intolerances and questions? I say, do what’s best for your health! It’s YOUR body and it’s your right to ask about ingredients, request substitutions and make allergies clear to your server. Plus, you’re paying for it!

Call Ahead If Needed

If you’re going to a new restaurant and you’re unsure what foods contain gluten or dairy, look online or call ahead so you know what to expect and don’t have to ask a million questions in front of your co-workers. Do what you need to do to support your health.

Have you read my article on 8 Easy Ways to Support Digestion yet? Check it out!

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Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769828/