7 Tips to Stay On Track When Eating At Restaurants

Eating out can make sticking to your calorie goals feel like a challenge compared to cooking at home. When you make your own meals, you have full control over every ingredient, and tracking your food in the FatSecret app is straightforward. But when eating out, it can feel challenging to find healthy options or accurately log your meals. But dining out doesn’t mean you have to give up on your goals. With a few smart strategies, you can still enjoy your favorite restaurants and stay on track.

This edition of the Nutrition Nudge explores:

• Simple swaps you can make at restaurants that support your goals.
• Customizing your order to fit your diet.
• Tips for managing portions and choosing healthy options.

7 tips for dining out without compromising your goals. Sticking to your goals doesn’t mean you have to give up dining out. Navigating restaurant menus and making mindful choices is easier than you might think. With a few simple changes, you can enjoy a meal out without compromising your progress. Let’s explore some practical tips to help you stick to your goals while dining out.


1. Plan ahead
Before heading out for a meal, take a few minutes to look at the restaurant’s menu online. This way, you can plan your meal in advance and make healthier choices without feeling rushed. Knowing what to order ahead of time helps you avoid impulsive decisions that might not align with your goals. You can also use the FatSecret app to look up the calorie content of meals at popular chain restaurants and log them to your Diary.


2. Customize your order
Don’t be afraid to ask for modifications to your meal. Small changes like requesting dressings and sauces on the side can help control how much you use and significantly reduce the calorie content of your meal.



3. Identify healthy options
Opt for lean proteins like grilled chicken, fish, tofu, or legumes instead of fried or breaded options. Additionally, look for keywords on menus like "grilled," "steamed," "roasted," and "whole grain." This can act as a quick guide to selecting meals that are lower in calories and higher in nutritional value.


4. Be mindful of beverage choices
Beverages can add a lot of calories to your meal without you realizing. It’s a common habit to have a drink when dining out that you typically wouldn’t pour for yourself at home. When choosing a drink to have with your meals, opt for water or diet soda instead of full flavor sugary drinks or alcohol. If you do choose to have a drink, try to limit it to one and select lower-calorie options.


5. Choose healthy sides
Sides are often an overlooked part of your meal that can add significant calories. Choose healthier side options like steamed vegetables, salads, or whole grains instead of fries.


6. Manage portions
Food at restaurants typically comes in much larger portions than you would usually eat at home. Consider sharing dishes with a friend or request a takeaway container when the meal is served. Avoid overeating by saving a portion for later before you start eating.


7. Load up on veggies
Look for dishes that include a variety of vegetables, either as the main component or as substantial sides. They add volume and nutrients without too many calories.

Following these 7 tips if you eat out at restaurants often will make sticking to your health goals 10x easier! Stop overcomplicating your weight loss instead put some guidelines in place so you don't even have to question yourself. 

Good Luck! 

​Coach Kayli

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