How to Enjoy Restaurants and Parties without Compromising Your Nutrition

As restrictions begin to ease around the country, there’s a chance you’ll be visiting a restaurant or heading outside to responsibly gather with friends and family. If you’ve been working on your nutrition while at home and finding your groove there, you may be wondering how to maintain your standards when you are out and about.

One way to do it is to say, OK, this is a special occasion and I’m celebrating, and to go ahead and celebrate however you want, and then to return to your habits. Once it’s done, it’s done, and you’re back to your regularly scheduled programming. As long as 80-90% of your choices align with good health, then the occasional splurge isn’t going to set you back. You have to have some boundaries around how often you’ll be splurging though, in order to keep it to that 10-20%. 

Here are four tips to help you make choices that align with healthy habits when you’re at a restaurant or party, or on vacation. 

1. Type up a note for your server.

   In this day and age of food allergies and sensitivities, servers and chefs are used to accommodating the needs of their guests. You can have a typed note that simply states that you are on a medically necessary diet and request a certain meal to be prepared (choose a small protein portion and veggies!). Servers are used to seeing these, and it can help you skip the apologies and explanations and simply get what you need. 

2. Know what you’re having before you get there.

   Set your boundaries before the temptation is right in front of you, and it will be easier to stick to your choices. Many restaurants have their menus online, so take advantage of that resource and plan ahead. You can also make your decision about freebies ahead of time: “I’m not eating chips tonight,” or “I’ll count out six chips and then wait for my entree.” It will make it easier to say, “No thanks,” when the time comes. 

3. Skip the dairy.

   Even if you aren’t usually dairy free, going dairy-free when you’re out will limit some of the most unhealthy choices. Try finding dessert without dairy! You can also skip or minimize dressings. A spritz of lemon and sprinkle of salt is often all you need to season your food. 

4. Load up on fresh fiber first.

   Fresh fiber helps you feel full and keeps your gut healthy. You can eat some fruits or veggies before you go out to help you manage how much you eat, or just be sure to order a salad first. This tip works well if you’re headed to a party as well. If you arrive hungry, it will be harder to resist temptation. If you’re hosting, make sure you have a variety of fresh fiber foods available to your guests and snack on the veggies and hummus rather than the chips and cream cheese dip. 

Fun and celebration do not have to be at odds with living a healthy lifestyle.