Dining out can feel impossible when you’re trying to eat healthy. The lovely smells wafting through the air, generous portions, and tempting desserts can easily derail anybody, not just beginners. Don’t worry, fellow foodies! With a little planning, you can enjoy a delicious meal without compromising your health goals. The key is to see the menu BEFORE you get to the restaurant (ideally, before you get hungry!).
Here’s a simple 3-step menu check to help you navigate restaurant menus like a pro:
1. The Nutrient Scan:
Before you even think about appetizers, take a quick look at the menu and try to identify sources of:
- Protein: This is essential for building and repairing tissues, and the easiest to find on the menu. Tofu is my favorite, but things like chicken, steak, burgers, and fish are most popular. Choose your favorite, but remember plant protein and lighter options are showing to be easier on our insides.
- Carbohydrates: Choose complex carbs like whole grains (rice, quinoa) or starchy vegetables (potatoes, corn) for sustained energy.
- Vegetables: I know they might not be top of mind when dining out, but when prepared by a professional, they will likely always taste great and you can find your favorites this way! Just be mindful, sometimes they are overloaded with oil or cheese or dressings – remember your goals, just don’t deprive yourself!
2. The Temptation Trap:
Let’s be honest, who wants to miss out on tasty treats and beautifully prepared meals when dining out??? Instead of completely avoiding the foods you think are “bad” or feel guilty for indulging, let’s strategize:
- Identify your craving: Is it a decadent dessert, a glass of wine, or a rich appetizer?
- Plan for it: If you know you’re going to indulge, enjoy it!! You do you, I won’t judge. Live your life!!!
- Mindful indulgence: Savor each bite. It’s like meditation, but with food. Remember there will be more delightful meals in the future, no need to go overboard. Find the joy in your meals, and remember it feels good to feel good!
3. The Flexibility Factor:
Remember, this is just a guideline, not a rule.
- Don’t be afraid to ask: Ask about cooking methods (grilled, baked, steamed) and portion sizes. I usually won’t ask questions when dining out because #introvertprobz but I LOVE when an online ordering menu tells me everything in each dish, and what I can substitute/change – a small joy in life.
- Embrace substitutions: This goes along with asking questions/online ordering. Restaurants make it easy now to order menu items tailored to your nutritional needs. Remember your essential nutrients while ordering your favorites. Mix and match if you need to!
- Listen to your body: If you’re feeling full, don’t force yourself to finish your plate. Or do. Again, no judgement. But you have to decide if you enjoy that ‘too full’ feeling after a good meal. Is it worth it? Sometimes hell yes. Mostly, no.
Dining Out Doesn’t Have to Be the Enemy. By following these simple steps, you can make informed choices, enjoy delicious meals, and stay on track with your health goals. It’s all about balance and moderation.
Remember, we’re trying to stick it to the man by being our healthiest and therefore most badass versions of ourselves! One meal, one workout, one self care habit at a time.
kateneedsfitness 
