Eating Out & Eating Healthfully

Figuring out the best way to plan when eating out can be difficult — there are so many options & you might feel like you are “missing out” if you don’t indulge. You might feel like you won’t be able to make the right choice. BUT you are reading this post for a reason...you are here to find balance in your life and that means forming new habits while enjoying those occasions. Check out these trusty tips to make those new habits stick while eating out:

Know before you go. Scope out the menu before going to get an idea of the best choice for you.
Order first. Don’t get swayed by what others are choosing. The influence of social eating is real. Try ordering first to stick to the choice that’s right for you.
Eat mindfully. Chew your food completely, put your fork down in between bites, enjoy every single taste sensation. Make eating an experience. By slowing down, you might be able to tune into hunger and satiety as well.
Ask for salad dressings, sauces and condiments on the side.
When possible, ask for olive oil and lemon juice or vinegar over pre-made salad dressings.
Choose options that contain lots of colors - colorful foods contain vitamins, minerals, antioxidants, phytonutrients, fiber and so much more.
Begin with protein and veggies first before moving on to any starchy items in your meal.
Choose no calorie or low-calorie beverages over sugary drinks, high-calorie coffee drinks or alcohol.
Special Nutrition Needs: Your best bet for special nutrition needs is to educate yourself on your unique nutritional requirements. When ordering out, ask questions if you’re in doubt. If you aren’t sure of a food item or an ingredient, do some investigative work to see if it fits with your needs. Ask your server when necessary. Don’t be shy! This is your body and your health.

Gluten Free - Keep an eye on things like grains, pasta, bread, sauces, condiments, processed meats, soups, croutons, meat substitutes, soy sauce, flour tortillas and more.
Dairy Free - Items on a menu that include dairy might include the obvious items like cheeses, milk and salad dressings. Other items to consider with dairy are sauces, soups, desserts and how an item is cooked (butter).
Whole Food Nutrition - If you’re eating a whole food based diet, it can be helpful to stick to the basics like protein, fruit, vegetables, starchy vegetables like potatoes, fats such as oils, butter and nuts. If a food has an ingredient list, it most likely isn’t considered a whole food.
Vegetarian - Hidden ingredients like dairy, animal fats, condiments such as bacon, soup stocks, sauces and dressings might need a second look or a conversation with your server.

Need help with creating sustainable habits? Check out Vita Wellness Coaching to get one on one guidance.