How to Dine Out Without Derailing Your Health Goals

Life is unpredictable, and sometimes you find yourself needing to eat out, whether it’s for a social gathering, a business lunch, or a last-minute change in plans. The good news? You don’t have to sacrifice your health goals just because you're at a restaurant! With the right strategies, you can enjoy dining out while staying on track.

General Tips for Eating Out the Healthy Way

Before diving into specific cuisines, here are a few golden rules to follow when eating out:

• Plan Ahead: If possible, review the menu online before heading to the restaurant. This helps you make an informed decision and avoid impulsive, unhealthy choices.
• Communicate with Your Co-Pilot: Send a photo of the menu in your chat and ask your co-pilot to assist you with options that align with your current level.
• Bring Your Own Dressing or Sauce: Restaurants often use dressings and sauces loaded with unhealthy fats and sugars. Carrying a small bottle of Liquid Aminos spray or a homemade dressing can help keep things clean.
• Stay Hydrated: Drinking water before and during your meal helps flush out excess sodium and keeps you feeling full.
• Keep It Simple: The best meal choice? A grilled protein with steamed veggies and a side salad—skip the butter, sauces, and cheese.

Now, let’s break it down by cuisine so you know exactly what to order!

How to Eat Healthy at Different Restaurants

Italian Cuisine

Italian food is often carb-heavy, but you can still find great options:
✔️ Starter: House salad with romaine, tomatoes, cucumbers (no cheese, croutons, or dressing—opt for lemon wedges instead).
✔️ Main Dish: Grilled steak or white fish, plain, with steamed vegetables.
❌ Avoid: Pasta, creamy sauces, and mashed potatoes.

Mexican Cuisine

Mexican restaurants are known for flavorful dishes, but you can enjoy them without the excess calories:
✔️ Best Choice: Chicken or steak fajitas, grilled plain, with a side salad.
✔️ Extras: Load up on grilled veggies like onions and peppers.
❌ Skip: Tortillas, chips, and margaritas.

Sushi & Japanese Cuisine

Sushi spots aren’t off-limits—you just need to make smart swaps!
✔️ Best Choice: White fish sashimi with a side of fresh ginger and low-sodium tamari sauce.
❌ Avoid: Sushi rolls with rice, tempura (fried options), and high-sugar sauces.

Pub Food & Burger Joints

Eating at a burger joint doesn’t mean you have to settle for greasy options.
✔️ Best Choice: A burger with no bun, wrapped in romaine, or served over a salad with tomato and cucumber.
✔️ High-End Pub Choice: Opt for a filet mignon or grilled chicken.
❌ Avoid: Onion rings, tater tots, and fried appetizers.

Indian Cuisine

Indian food can be healthy if you choose wisely:
✔️ Best Choices: Tandoori chicken, chicken tikka, or a tomato-based veggie curry.
✔️ If Allowed (Level 2): A small portion of rice or naan.
❌ Be Cautious: Avoid coconut cream-based curries—they're high in calories.

Chinese Cuisine

Chinese food often contains hidden sugars and sodium, but here’s how to navigate it: ✔️ Best Picks: Steamed chicken, shrimp, scallops, seaweed salad, or steamed cabbage instead of rice.
✔️ Bring Your Own: Liquid Aminos as a healthier soy sauce alternative.
❌ Avoid: Anything fried or covered in thick sauces.

Breakfast & Brunch Spots

Starting the day right when eating out is key!
✔️ Best Choice: A 3-egg white omelet with veggies (cooked without butter).
✔️ Fruit Option: Apples, oranges, kiwi, blueberries, strawberries, raspberries only, no melon.
❌ Avoid: Biscuits, pastries, and heavy syrups.

Steakhouse Dining

Steakhouses can be a great choice if you order correctly:
✔️ Top Picks: Filet mignon, sirloin steak, or grilled chicken with steamed veggies and a side salad.
✔️ Request No: Added butter, salt, or oil on vegetables.
❌ Avoid: Cream-based sauces and mashed potatoes.

Healthy Choices at Popular Chain Restaurants

Here are some of the best options at common dining spots:

✔️ Applebee’s – 6 or 8 oz top sirloin with broccoli or green beans (cooked separately to avoid bacon bits).
✔️ Arby’s – Grilled Chicken Farmhouse Salad (remove cheese and bacon).
✔️ Burger King/McDonald’s – A plain burger (no bun or cheese) with apple slices.
✔️ Buffalo Wild Wings – Lettuce-wrapped burger or dry-rubbed chicken wings with a side garden salad.
✔️ Chipotle – Chicken or steak salad bowl with veggie fajitas and fresh salsa.
✔️ Denny’s – Grilled chicken or steak with extra veggies (no butter/oil).
✔️ Jersey Mike’s – "Unwich" (sub in a bowl) with grilled chicken, tomatoes, onions, and vinegar.
✔️ Olive Garden – Chicken Margherita (no cheese) or sirloin steak with a side salad.
✔️ Panera Bread – Green Goddess Greek Salad (no bacon, dressing on the side).
✔️ Subway – Grilled chicken salad with fresh veggies, oil, vinegar, and lemon juice.
✔️ Wendy’s – Grilled chicken sandwich (no bun, no honey mustard) or Harvest Chicken Salad (no cranberries, cheese, or bacon).

Final Tips for Dining Out the Healthy Way

✅ Don’t be afraid to ask for modifications—most restaurants are happy to accommodate.
✅ Stick to grilled proteins and steamed veggies to avoid unnecessary oils and calories.
✅ Portion control is key—restaurant servings are often larger than needed.
✅ Drink plenty of water to help your body process extra sodium.
✅ Plan ahead and enjoy your meal guilt-free!

By making smart choices, you can dine out while staying on track with your health goals. Enjoy your meal without the regret!