Eating out while you’re watching what you eat can feel intimidating, but it doesn’t have to be! Here’s some advice on how to navigate restaurants and still reach your goals.

Does eating out at a restaurant give you anxiety when you’re trying to control your weight? Or does looking at a menu leave you totally confused, wondering what you will order and still stay on track? If so, join the club!

Going off your meal plan can be a little scary, especially at first. But with the right knowledge, you can definitely go out to eat in a restaurant and still stick to your diet.

You have plenty of options! Here’s where to start:

1. Do Your Research – The smartest approach you can take is to look up the restaurant’s menu online if you can. As much as you can, plan out what you will order before you walk in the door and then stick to it.
2. Know Your Numbers – It’s a lot easier to let things get out of control at a restaurant if you don’t have a clear idea about how many calories/fats/protein/etc. you’re eating each day.
3. Think Outside the Standard Entree – If all the main courses are loaded with sauces and calories with no room for modification, ask yourself if there is a way to lessen the meal’s overall calories with a healthy side dish or a vegetable of the day. Just because French fries are offered as a side doesn’t mean you have to order them.
4. Embrace The Healthy Salad – A salad with some protein, healthy fats, and a non-creamy vinaigrette dressing on the side can be a great choice. But keep in mind that a salad is NOT always the best choice. Salads can also be a total calorie bomb at some restaurants.
5. Get Picky About Prep – When it comes to meats, ask if you can order them grilled rather than fried and with no additional sauces, butter, or oil. Most restaurants are happy to accommodate. Same thing with sides! Potatoes and vegetables can almost always be ordered steamed and without all the calorie-rich condiments.

This is a preview of our Pinnacle Health Management Wellness Program toolkit. Employers can obtain our Wellness Program as an add-on, which includes quarterly wellness challenges, wellness toolkits and other educational resources, newsletters on popular health topics, and customized reports at the end of all wellness challenges. If you’d like more information, contact us at 866.930.7264 or at quotes@pinnaclehealthmanagement.com.