Key Tips When Eating Out

Eating out has always been something I have enjoyed. I have many fond memories, especially from when my father was still alive, of going to restaurants and eating beautifully prepared food.

Since changing my style of eating to be more clean and healthy, I get asked all the time whether I still eat out. Thankfully I am able to answer YES! There are so many restaurants now that cater for clean eating that it has really made this transition so easy. Some of my favourite places include Feast of Merit, Tokyo Tina, Ten Greek Plates, Zurouna, Foxes Den, Miss Ruben, Naked Chicks and the list goes on and on…. Restaurants are becoming more accustomed to customers needing to make changes and substitutions to their menu and the majority of the time they are extremely accommodating. Going out for meals is a great way to catch up with friends, and not something you should give up if you have switched to a clean eating lifestyle.

Here are my key tips for eating cleanly when eating out:

1. Don’t go out on an empty stomach. Have a small snack and a big glass of water about 30 minutes before you go out, so that when you get to the restaurant you won’t be starving, and end up ordering too much food. If you are going out for breakfast, perhaps have a piece of fruit or a couple of tablespoons of yoghurt with a handful of almonds before you leave. Before heading out for dinner, have some vegetable sticks with some dip or a small bowl of soup.

2. Don’t forget to add your greens. Order a side salad as a starter. Not only will this help you control the amount that you eat but greens are also very alkalising therefore it will aid in the digestion of your meal.

3. Order a healthier version. Don’t be afraid to ask the wait staff how your meal is going to be prepared (ie. cooked, fried, baked, roasted etc.) and ask for it to be changed to make it healthier.

4. Dressings and sauces. Restaurants love to drown their foods (in a good way) with dressing and sauces. However, with this comes a lot of refined sugars, since most places will use sugar as a key ingredient in most dressings and sauces. To maintain the original flavour, ask for the dressing/sauce on the side so that you can moderate how much you consume. Or to eliminate it completely, simply ask for a basic alternative that will be sugar free.

5. Be mindful of your portion size. It’s all about portion control. You don’t have to say goodbye to the foods that you love, but being mindful about your portion size will allow you to continue to enjoy the foods that you love whilst maintaining your weight. Order two entrée meals or share a main to help keep you on track.

6. Eat mindfully and enjoy your meal. The part about going out that is most enjoyable is the different textures, flavours and smells. Ensure that you savour the moment, chew each mouthful thoroughly and take breaks, put your utensils down in between mouthfuls.

7. Don’t go overboard with alcohol. It can be easy to get carried away with the amount of alcohol that you drink while on a night out, however it has no nutritional value and is just empty calories. You can still enjoy your alcohol, but limit yourself to 1, or at the most 2, drinks. Your body will thank you the next morning.

Remember that eating cleanly is also about balance, and the 80/20 rule is one that comes in to play here. You can still go out and enjoy yourself, and the above tips are a guide to help you monitor what you eat.