Will Eating Out Ruin Everything I’ve Worked For?
Eating out doesn’t have to mean sacrificing your fitness and nutrition goals. While many restaurant options are loaded with unhealthy fats, simple carbs, and excessive calories, there are always healthier choices available—if you know what to look for. I’ve listed some options for you to think about next time you’re out and looking to keep up with your progress! Keep in mind, food is fuel. You wouldn’t put cheap gas into an expensive sports car…would you? So why would you put cheap fuel into your body? We should strive to put whole, clean foods into our bodies to ensure it runs to its full potential.
Choosing High-Protein, Nutrient-Dense Meals
When dining out, prioritize meals that are high in protein, low in saturated and trans fats, and balanced with fiber-rich carbohydrates. Look for:
Lean proteins: Grilled chicken, fresh-cut steaks, turkey, fish, or plant-based protein options.
Vegetables: Side salads, steamed veggies, or grilled options.
Whole carbs: Brown rice, quinoa, whole-grain bread, and baked potatoes instead of fries or white bread.
Fast Food Doesn’t Have to Be Unhealthy
Many fast-food chains now offer healthier alternatives. Some great options include:
Chick-fil-A: Grilled chicken sandwiches, grilled nuggets, or salads with grilled chicken.
Chipotle: Burrito bowls with lean protein, brown rice, beans, veggies, and guacamole.
Subway: Whole-grain bread with lean meats and plenty of veggies.
Starbucks & Cafés: Omelets, avocado toast with eggs, Greek yogurt with fruit, etc. Don’t forget your caffeine fix while you’re here ;)
Smart Choices at Sit-Down Restaurants
Dining at steakhouses or traditional restaurants? Stick to fresh, whole foods:
Steakhouses: Opt for fresh-cut steaks, grilled salmon, or roasted chicken with a side of steamed veggies and baked potatoes.
Mexican Restaurants: Go for fajitas with grilled meats and extra veggies while skipping the heavy creams and fried tortilla chips.
Plan Ahead for Success
If you know you're dining out, do a little research beforehand. Pick restaurants that offer healthy options rather than fast-food spots with mostly fried foods, like McDonald’s or Burger King. Many places now post their menus and nutrition information online, making it easier to make informed choices before you even arrive.
Final Thought
Eating out should be enjoyable, not stressful. By making mindful choices, opting for lean proteins, fresh veggies, and whole carbs, and planning ahead, you can dine out while still hitting your health and fitness goals. I like to use the word “moderation.” Sometimes, it’s ok to have fries, a hamburger, pizza, sweets, and a little candy on Christmas. So, if you are on vacation or out for your birthday, don’t stress yourself out every time to pick a restaurant that provides steak and salads for dinner. 90 percent of the time I eat clean meals packed with protein and nutrients that keep me energized and full. The other 10 percent is the holidays, a night out, my birthday, or just an ice cream cone in the middle of a hot summer day. Enjoy what you eat and eat well!