Eating out can be challenging to navigate when you are new to clean eating and wanting to make it a lifestyle. At first eating out might feel like an obstacle instead of something you can enjoy, I hope this makes it a bit easier.
You don’t have to be PERFECT Healthy food can still be fun. Let go of the need to be perfect and simply do the best you can. Eatingis social and relaxing, both are important for our mental health. Remember we are aiming for balance. Restaurant choices are often higher in fat and sodium. Don’t stress about it, just try not to completely throw everything out the window— your choices should leave you feeling satisfied without any major digestive issues afterwards.
Pick your protein first. The size of your palm is a serving, so watch for giant portions. Sometimes I share the entree, you can also cut the portion in half at the beginning and box that up for tomorrow. Lean sources: chicken breast, white fish, prawns, scallops, tofu. Choose healthy good fat options like salmon too.
Choose your veggies next. Go for seasonal and local if available, and aim for as much colour on your plate as possible. Ask for dressing or butter on the side so you are in control of how much have.
Choose your carb. Try rice, quinoa or a gluten free alternative if you are limiting gluten or know you react to it. Remember you don’t have to be in the ‘finish your plate’ club. Restaurant serving sizes are often double what your body actually needs. For most people aim for the size of your fist for carbs, increase or decrease depending on your activity level that day.
Does your meal have fats? A bit of fat will help you stay satisfied for longer and is part of the equation. Fatty cut of meat or fish? Butter or dressing? Nuts or seeds or avocado? Cheese?
There are your 5. You’re good to go! Enjoy that meal out and if it isn’t quite perfect please know that’s fine.
Aim to eat clean 80% of the time and you will still see those results!