Healthy Eating Out Options

How to stay on track with your diet

Staying on track with your diet when eating out can be challenging, but with some planning and mindfulness, you can make healthier choices.
Here are our top tips for healthy eating out options to help make sure your results aren’t derailed on a night out…

Plan ahead

When possible, check the menu beforehand to find the healthier options or those that can be modified to fit your requirements. Having an idea of what you’ll eat in advance can help you plan your food for the rest of the day and prevent you making decisions might you regret later.

Choose wisely

Opt for grilled, baked, or steamed dishes instead of fried ones, as they will be lower in calories. Prioritise lean proteins such as chicken, fish, or tofu. And look for dishes that are loaded with veg, which are low in calories and high in fibre. The combination of protein and fibre will help you feel full, reducing the likelihood of overeating, whilst also providing essential nutrients and contribute to a balanced meal, supporting overall health.

Watch portion sizes

Restaurant portions are often larger than what you might eat at home, so consider sharing dishes – especially for higher calorie sides like fries. You can also request dressings and sauces on the side so you can control the amount you consume.

Be aware of liquid calories

Drinks can contribute significant calories, often without providing a feeling of fullness – cocktails, smoothies and speciality coffees are often the worst offenders! Try to avoid excess alcohol, but if you are drinking some simple switches like zero sugar / low calorie mixers for regular, spritzers / shandies over straight drinks, and small glasses wine instead of larger can make a difference. And try to drink plenty of water; this will slow down alcohol consumption, reduce dehydration and reduce feelings of hunger.

Eat mindfully

Pay attention to how much you’re eating and stop when you feel satisfied, rather than when your plate is finished. And be sure to engage in conversation and enjoy the company of those you’re dining with; this can help shift the focus away from the food, making it easier to control your eating.
Forgive yourself: If you do indulge a bit, don’t be too hard on yourself. Occasional treats are a normal part of life, and one meal won’t derail your overall progress, so just get back on track as soon as possible.

Remember: a healthy diet is a balanced diet!

Remember that sustainable progress is dependent on balance, not deprivation. So keep these tips for healthy eating out options, in mind and you can maintain a healthy diet, even when dining out!
Check out our blog for other useful posts such as Why food tracking is useful or How to stay on track with your fitness resolutions!