How to go out to eat, without going ALL out!

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Do you find that you dread going out to dinner when you're on a new health kick?!

Does it always seems to derail your progress?!

Do you find yourself having to “get back on the wagon” at the start of each week because you over-indulged on the weekend?!

I feel you. Going to restaurants has a way of derailing progress for so many people...

Here are some tips I’ve picked up over time to enjoy dining out, without all the guilt!

It seemed that every time I wanted to treat myself, have a delicious meal, try a new restaurant, or have a romantic date night, I would end up over-indulging, feeling bloated, sluggish, and most of all, guilty the next day.

When this happens, we naturally jump into detox mode — Workout more, eat super clean or restrict calories and swear off restaurant invites.

Sometimes, even a "respectable" amount of time would go by... I would be consistent with my healthy habits, work out, and eat well; so I would rationalize that when the next invite came along, one dinner out wouldn't kill me. So, I would accept the next opportunity to go out to dinner and the vicious cycle of over-indulging, unhealthy eating, and the wave of guilt the next day would resurface. Sound familiar?

Going out to eat shouldn't be this hard and we shouldn't feel guilty!

1. KNOW YOUR VOCAB

Being healthy while going out to eat doesn't necessarily mean you need to just have salad.

When you look at the menu, look for keywords in dishes that you'll want to avoid. These notorious dishes have words like "fried," "cream-based" "crispy," "smothered," “battered,” etc. in their description. Avoid these dishes and make healthier choices!

2. DO YOUR HOMEWORK

Take a look at the menu online prior to arriving.

Most of the time, you'll know where you're going beforehand; so decide what you'd like to eat before there's the pressure of being in the restaurant. If others are picking restaurants where there's nothing healthy for you to eat, or food you won't feel good about indulging in, take the initiative to suggest a place. That way you can guarantee you'll have food you won't feel guilty about eating.

3. MAKE SURE TO PREPARE

There's a reason why they suggest you don't go grocery shopping on an empty stomach...

When you go to a grocery store hungry, everything looks 10x as good and you end up over-spending and buying food you don't need. Going out to eat on an empty stomach is similar. Have you ever found yourself counting down the seconds for the bread to be served?

Never show up to a restaurant completely starving! I always try and have a protein bar in my purse if I'm on the go. If I'm home before going out to eat, I'll have a light snack and about 16 oz of water prior to a meal. This will help you stick to eating appropriate portions.

4. REMEMBER WHY YOU'RE GOING

Enjoy the company you are with!

Rather than focusing so much on what food you're going to order, be intentional about listening and spending time with who you are dining with!

Additional tips & tricks...

Take half of your dish home! Ask the server to box up half of your dish in the back before bringing you the other half of a large portion.
Eat slower! This will help give your mind time to register when you are full.
As soon as you feel full, put your napkin over your food and push your plate away. Once your napkin is over your food you won't be reaching over for another bite!
Stick to water! Sodas and alcoholic beverages are full of sugar, sulfates, and unneeded calories. Stick to water and your body will thank you!

Bon Appetit!

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Hi y'all, I'm Abbie!

Abbie Stasior MS, RD, CIEC is a Non-Diet Registered Dietitian, Certified Intuitive Eating Counselor, and a Master's graduate from Columbia University! 5 years ago, she founded Be About Being Better, a non-diet coaching company specializing in helping individuals develop a sustainable and diet-free healthy lifestyle through an Intuitive Eating and Health At Every Size (HAES) approach. With a passion for research, she is a published researcher and has been featured in notable media outlets such as the Medium, Thrive Global, and Brainz Magazine. She has also been a sought-after guest on various podcasts, sharing her expertise and insights. With Abbie's guidance and expertise, you can embark on a journey of self-discovery, nourishment, and empowerment, freeing yourself from diet culture and embracing a more joyful and vibrant life!