Ordering healthIER when going out to eat can still be fun…you don’t need to order the saddest thing on the menu! Eating so you feel good after while at the same time not being obsessed is possible you just need a simple game plan.
Rule #1: Don’t Show Up Super Hungry. If you wait until you’re so hungry you’d eat the table it will be harder to make good choices. Have a small snack before you go: greek yogurt, apple + peanut butter, cheese stick, nuts.
Rule #2: Build Your Meal Around Protein. Think: “Where’s the protein?” Order the protein first in your mind. Everything else is secondary. Look for: Chicken, Steak, Burgers, Eggs, Tofu, Beans, Fish.
Rule #3: Upgrade the Cooking Method. Words matter. Choose: Grilled, Roasted, Broiled, Baked. Be cautious with: Crispy, Fried, Smothered, Creamy, Breaded.
Rule #4: Pick One “Fun” Thing. You can: Get fries, get a milkshake, get dessert- just not all three at once. You don’t have to skip the fun. Just choose it on purpose.
Rule #5: Watch the Sneaky Stuff- usually the sneaky stuff is in sauces and drinks. Easy upgrades: Ask for light on dressing, sauce on the side. Dip your fork into dressing instead of pouring it- you don’t need to eliminate — just reduce. Water, sparkling water, or unsweetened tea instead of soda.
Below are some real-life examples but before reading them, two important things!
#1- Know that you don’t owe anyone an explanation! If someone says: “Why aren’t you getting fries?” “Are you on a diet?” You can say: “I just wasn’t in the mood”, “I want to feel good later”, “I’ll share yours.” Be confident in your decisions to choose what is best for your body.
#2- One meal won’t make you unhealthy. One salad won’t make you healthy.. What matters is what you do most of the time. Eat in a way that: gives you energy, helps you perform (sports, school, life), doesn’t make you obsessed. Healthy is supposed to make your life bigger — not smaller.
Real-Life Examples
🍔 Burger place: Burger + side salad- skip fries or share fries.
🌮 Mexican food: Tacos with meat + beans. Guac is great. Chips? Share them.
🥪 Deli :Turkey, roast beef, or chicken sandwich, add cheese if you want, load up lettuce, tomato, onions, pickles. Mustard > heavy mayo (or ask for light mayo or no mayo), Make it a whole grain roll if available, or do a sandwich + side salad instead of chips. Get the sandwich and share the chips.
🍝 Italian: Grilled chicken or fish with vegetables, Meatballs + side salad, Pasta with meat sauce (protein helps balance it)
If you want pasta: Order it but add protein. Eat until you are satisfied — not stuffed.
🍕Pizza: 2 slices + side salad, Or share a pie + add a protein appetizer. Watch the extras: Unlimited bread basket, Cream-heavy sauces, Soda + dessert + pasta all in one sitting, Pick your favorite- just not all of it at one meal.
🍳 Breakfast spot: Eggs + toast + fruit. Pancakes? Split them. Light on the butter, jams, syrups and honey. Skip the OJ.
