Skip to main content

Your quick and easy guide to eating healthy from a restaurant menu

Ok, so last time I totally saved your lunch box, and now I'm here to save your lunch out.

Eating out is fun. It's a classic example of how food is so much more than fuel for our bodies - and that is one of the reasons why making dietary changes can be hard. It's not just about what you put in your face, it's also about your culture, the people you hang with, your habits and your emotional or sensory connections with food.



Eating in restaurants can be fraught with difficulty for people trying to adjust their eating patterns. You might have established preferences on the menu, you can't control the portion size or the ingredients in your dishes. You might feel pressured to drink alcohol and studies suggest that people actually eat more when eating in company.

This is why many people on strict weight loss diets, or athletes prepping for competition often choose to sacrifice social eating for their final goals. But you might not have that option if your job involves social eating. You might not want to miss out on your family birthday celebrations.

Dammit. You shouldn't have to. Remember our ethos? Good health as an enjoyable part of a life well lived. That means you get to eat in restaurants if that's what you want to do.

I also want to be clear that there is nothing wrong with eating off plan once in a while. It's not going to do you any harm. What you do consistently, day in, day out, is what gets you to your goals. But perhaps you feel like you don't want to go off plan? Perhaps you have to eat out, or travel, a lot, and having a gameplan will help you out.

So check this out....



I want you to be able to eat the foods you love, with the people you love being around, and also be healthy, strong, and as lean as you want to be.

I help people achieve this with tailored online and in-person nutrition coaching, powered by Precision Nutrition's proven curriculum. See what it's all about here.

Comments

Popular posts from this blog

Managing Fibromyalgia flares

I've written before about living with EDS and Fibromyalgia ,  much of my personal fitness and health practices are geared around managing those conditions and keeping me as well as I can be. When managing a chronic health condition, particularly one that involves fatigue and potential flare ups, pacing, good nutrition, good sleep and generally taking care of yourself is always the first priority. Ideally we want to have as few flares as possible. But sometimes they still happen, and when they do, it's good to have a strategy in place. And I'm going to be talking in fairly general terms, because while EDS and Fibro are my personal experience, there is so little understanding of the mechanisms behind these conditions, that most strategies are going to be applicable to a number of conditions where crashes of exhaustion and pain are a feature. So what is a flare? A flare is a period where someone with chronic illness suffers increased symptoms for a short while. The

Step away from the scale. Why weigh ins and weight loss don't match.

I have a persistant bugbear when it comes to health coaching, and it's this issue of "weight". People are often talking about "losing weight", the number on the scale becomes a focus. "If only I could just get under 65kg" they say. Or worse I see advertised "buy this supplement and you can lose 20kg in a fortnight". I've found myself frequently sitting with a weight-focussed client and asking "if you were 2 dress sizes smaller, fit and toned, but you weighed the same as you do now, could you be happy with that?" You might be surprised how challenging a question that can be. For many people, particularly those who have struggled with weight loss, that number is the absolute key. They can wake up, feeling energised and full of life, slip into those jeans that used to live hopefully in the bottom of the drawer, check themselves in the mirror and love what they see... then they step on the scales, see the number is half a kilo

What's the deal with yoga and hypermobility?

I wanted to address a question today that keeps coming up on various hypermobility and EDS forums that I frequent. It comes up so often in fact that I feel like I have to write this all up in one place, to save me 1000s of key strokes of individual responses and distil some of my opinions and thought processes on the matter. It always goes like this. Someone asks a question like "I've just been diagnosed with hypermobility, I've been told I can't do yoga anymore..." The responses are always a mixture of "yes, my doctor/physio told me yoga was the worst thing I could do for my hypermobility" and "I do yoga and it's been the best thing for my hypermobility". So what gives? Well, I'm firmly in the "yoga is useful" camp, and I have to disclose that. I'm a yoga practitioner of around 20 years and a perinatal yoga teacher , as well as a personal trainer and bendy person. While I have the deepest respect for the medic

My top apps for supporting a healthy lifestyle.

The hardest part of making healthy choices and lifestyle changes is making it a habit. It's easy to make a decision to "eat better", "exercise more" or whatever your current plan is. It's a lot harder to stick to it on the rough days, for long enough that it becomes a habit and part of your life that you can't imagine being without. I love a bit of tech. I am a super geeky science nerd and finding ways to use technology to support my health and fitness makes me very happy. So with this in mind I thought I'd give a quick run down of my favourite smartphone apps for developing and maintaining healthy habits. Habitica I'm starting with this one because it's mad and I love it. Habitica is basically a to-do list app, but it's specially for the gamers among us. If you are familiar with Dungeons and Dragons, and all the games that grew out of that system and fantasy world, you will recognise Habitica. The app allows you to create 3 t

I'm going to help you find the best diet for you!

It's the most common question people ask me when they find out I'm a Nutritionist: "What's the best diet?" So today, I am going to tell you... You are welcome. The best diet for what? So the first question I will ask is... what are your goals? What are you actually trying to achieve? Gym culture tends to revolve around bodybuilders, because it tends to glorify that aesthetic. But a bodybuilder's eating habits are really not very helpful for someone who is working out 3-4 times a week and trying to lose weight. Eating for performance is a very different beast from eating for weight loss, and both of those can be very different from eating for good health. [for instance the protocols I would use to help a physique competitor cut fat for stage are very different from how I would handle a non-athlete wanting to lose fat for health; and also very different from how I would support a weight-class athlete, like a boxer or powerlifter, cut weight for