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Do a Mind-Body Scan
Practice De-Stressing
Practice De-Stressing
Create and Use a Sleep Ritual
Create and Use a Sleep Ritual
Use a Targeted Recovery Strategy
Use a Targeted Recovery Strategy
Think on a Continuum
Think on a Continuum
Eat Mostly Whole Foods
Eat Mostly Whole Foods
Eat Protein and Colorful Plants
Eat Protein and Colorful Plants
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Practice 80% Full
Practice Your Fitness Mission
Practice Your Fitness Mission
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Deep Health
Deep Health

How To Eat Healthy Meals At Restaurants

How to eat healthy meals at restaurants and while traveling.

Being away from home doesn’t have to mean a vacation from healthy eating.

You’re on a family vacation and stop at a small café for dinner.

You’re meeting clients downtown for lunch.

You’re grabbing a quick bite with some friends before you head back home.

The situation may change. But the question stays the same: What are you going to eat?

Yes, you can eat well on the go.

A few simple techniques can keep you on track and making good food decisions when you’re away from home.

Plan and prep strategies for restaurant meals

If you can, pick a healthy restaurant.

With some creativity, you can do well almost anywhere.

Make your life easy and try to avoid the worst-case scenario emergencies: Fast food chains and gas stations.

Instead, plan ahead to find restaurants that use fresh, local, and/or organic ingredients. If you don’t have a lot of options, try finding a place with a salad bar.

If you live in the US, check out It’ll suggest “best-case scenario” options to you even at less-healthy restaurants, such as fast-food joints.

Look for the “Magic 3”

Once you’re sitting down with your menu, look for the “Magic 3” choices:

  • Vegetables and fruits
  • Lean protein
  • High-fiber, slow-digesting carbs such as beans or whole grains

Skip anything that has the words “fried”, “cheesy”, “crispy”, “glazed”, or “secret blend”.

Choose this . . .

. . . instead of this.

And try simply adjusting the proportions of veggies to starches. One golden phrase to use:

“Can I get some extra vegetables with that? I’m willing to pay a little more if need be.”

This is almost never a problem, though it may cost you an extra couple of bucks. Consider this your healthy living tax.

Know what you’re ordering. (In other words, ask.)

You can’t always trust the menu. You can ask the server exactly what you’re ordering.

  • How are the vegetables cooked? Any chance I could get them steamed?
  • Could you serve the dressings/sauces/condiments on the side?
  • Could you tell me if the chicken is breaded or grilled?

Though they may seem nit-picky, these simple questions can save you from eating hundreds of unwanted calories, and stuff like added sugar or sodium.

If you ask politely, with a smile and no food-fascist overtones, you’ll usually get a polite response in return.

Help making healthy choices

If you’re still a bit stuck on what to order when you’re at a restaurant, download the Making Healthy Choices resource.

View attachment

Download the Making Healthy Choices PDF


Working with “food saboteurs”

Well-meaning friends, family members, co-workers, or clients might try to bump you off track.

  • Most of the time, they’re not even aware they’re doing it:
    “Just try some of these cheesy chocolate marshmallow nut squares with extra sprinkles! You’ll love them.”
    “Here, take the rest of this stuffed-crust pizza. I don’t want it to go to waste.”
  • Other times, they’re downright confrontational:
    “Why are you avoiding Food X? That’s stupid.”
  • Whatever the case, don’t let them get to you. Simply let them know what YOU need, and where YOUR boundaries are.
    “No thanks, I’m cool with my meal. But thanks for the offer!”
    “Those nachos look great, but I’ll pass this time around. Thanks anyway.”
  • If these approaches don’t work, and your companion keeps pressing the issue, you can try a more direct approach:
    “Can I ask you something? Why is it so important to you that I eat these foods?”
    That will either get you off the hook or, in the case of a loved one, open up a meaningful discussion.

Whatever method you choose, remember that the only person’s actions you can control are your own.

You can’t control what a dining companion thinks, does, or says. You can only control what you think, do, or say.

So, even if you’re with companions who are pushing your buttons, keep it together.

Stick to your priorities, remember what you need to be your best self, and gently but firmly reinforce your boundaries.

We’ve got your back.