Staying healthy while eating out, social events or parties…is it possible?!
The short answer is YES. However, there are a lot of factors. This is a very common question/topic I help my clients with. We create a game plan that allows them to enjoy the time, not feel deprived AND still reach their health goals.
If you’re new here, then hi, I’m Allison!
I help women Look, Feel and Function at THEIR personal best using a whole body, functional medicine approach to health. Without using extremes or cookie cutter approaches, I provide the framework AND the support needed to create optimal energy, balanced hormones, and a body that you feel comfortable and confident in! CLICK HERE for details on how to work with me.
First, the term “staying on track” can have different meanings and can evoke certain negative emotions and relationship with eating out and food in general. It is important to have a mindset that incorporates eating out INTO a healthy lifestyle, not in place of.
Second, going out to eat is a normal & common way to socialize. Food is a huge part of our culture and way to connect! So we can all acknowledge that some time in our lives we WILL eat out, period.
Dining out should not be a scary or stressful environment. Food is fun and should be enjoyed! It is easy to correlate eating out = “bad, a cheat, going off track”. Restaurants should and do not have to be roadblocks or setbacks. It starts with our attitudes and mindset ABOUT the situation. When we think eating out is automatically “bad”, then no matter what you choose to eat, you will believe that you STILL cheated, gave in, failed on your “plan”. This is stressful and can lead to anxiety, deprivation or over-eating, guilt, and the cycle continues… 🙁
The goal is to find that BALANCE…where you can confidently dine out AND stay physically healthy and happy! You CAN do it!
Here are my Top Tips to Eat Healthy when Dining Out:
Be mindful. This is my number one piece of advice and all of the other tips follow this principle as well. It is SO important and sounds simple, but it does take practice. Be aware and conscious of your mindset, your mental and physical feelings, and of course, what you actually do eat. Beating yourself up inside, mindless or over-eating is not healthy.
Be focused on what YOU want. Don’t be swayed by others’ decisions or if they are (unfortunately) scrutinizing your meal choice. Choose what you want and is best for you.
Plan your plate like you would at home. When you are scoping the menu or food options, be looking for items and ingredients that you recognize and/or could replicate on your own. Ask yourself, “What would I normally make at home?”
Pick your protein first, look for a vegetable source, complex carbs, lots of color and fresh ingredients! This doesn’t mean your meal has to be bland or boring. You can still choose awesome but healthier dishes that will leave you satisfied and fuel your body.
For example, choosing a grilled salmon fillet with roasted potatoes and lots of veggies is a better option (and most likely leave you feeling better) then a huge fried appetizer sampler.
Know your portions. Sometimes you are in situations where you do not have control over WHAT you eat (family or work functions, sit-down events, etc). It might not be ideal, however, you always do have control over HOW MUCH you eat of it. Most restaurants meals are ginormous and could feed multiple people! Be aware of your hunger level and conscious to not just eat it because it is in front of you (refer back to point 1). Split an entree or take half to-go is usually a safe bet to help you from not over-eating and feeling stuffed, but you still get to enjoy it!
There are no “Off-Limit” foods… Labeling foods as “bad or cheats” sub-consciously creates a negative relationship to (that) food and can lead to unhealthy choices later. Foods are not “bad or good”, there are different outcomes to what you choose. And of course, but there are definitely BETTER or WORSE than others in terms of nutrition. But BIG PICTURE: There is nothing wrong with indulging and eating those “not-as-good” foods on occasion.
But when those “indulgences” become too often, or a slippery slope to more poor choices, THAT is when it can become an issue.
When you do choose to indulge, make sure you are AWARE of the outcomes that might come afterwards…Not all will be negative (hey, some meals can be once-in-a-lifetime and are most definitely worth it!) but do acknowledge that this is your choice and you are in control.
Just because you chose to indulge does NOT mean you “failed or gave in” nor does it determine what you do at your next meal. You are ultimately in control of your choices and emotions that follow.
…But do Play Favorites. So yes, you CAN and should enjoy yourself and indulge in moderation. However, indulging in ALL the delicious foods can be a slippery slope of over-eating and can lead you down a path of destructiveness. Get rid of the “all or nothing” mentality and choose one or two items that you really want the most. Don’t deprive yourself completely; this will leave you feeling unsatisfied and reaching for something else in place.
However, be aware to balance out your meal…if you have a heavy entree, then say no to the bread basket and the glass of wine. Choose to go for a lighter entree in order to save room for your favorite dessert. View it as a “budget” that you choose strategically what you want to indulge in!
WHAT TO DO NEXT:
These are great starting points to help support your health goals – but here’s the thing:
You have to do what is right for YOUR body and exact lifestyle.
AND – you need to do them CONSISTENTLY.
Many women get information, but then they get stuck because they don’t know how to apply it (realistically) in their life. Is this you?! Most of my clients come to me this way.
With my holistic approach, I take your WHOLE health into consideration. When I work with a client, I look at their health with a root cause approach, aiming to connect the dots between physiology, lifestyle and your wellness, so you can stop wondering “why”.
From there, I provide a comprehensive recommendations, along with accountability coaching, testing recommendations, and community support, to ensure progress and sustainable results!
If you’re tired of guessing and want to finally feel in control of your nutrition (without giving up your favorite foods), contact me below for a complimentary consult. Let’s discuss your goals & a game plan, so you can get results that actually last!
