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Tips for Mitigating the Eating Out Damage

If you’re currently following a strict diet, or if you try to eat healthy 90 percent of the time, eating out can be a constant stress and dilemma. 


If it happens once in a while, go nuts! Throw your diet out the window and have a great night indulging in whatever your heart desires. But if you’re a frequent restaurant go-er—if your job demands you schmooze with clients on the regular, or if you just like going out more than cooking—here are some tips to mitigate the damage that is likely to happen. 

First things first, your demands are probably going to be a little annoying to the wait staff and the cooks. Instead of feeling guilty and annoying them, tell them up front you’re going to be a little persnickety and make fun of yourself a little, but don’t worry you’ll give them a good tip at the end of the evening. Then you can joke about it instead of spending the evening with an elephant in the room.

Second, be prepared to pay a little bit more. It’s the price you pay for your health. 


Tip #1: Pre-order


It’s tempting once you get to a restaurant to throw away your intentions to eat as well as possible because you’re hungry and become caught up in the moment. A good way to guard against this is to read the menu online beforehand and order in your mind before you get there.  This is also a great idea to figure out how to choose where you are going to eat out if the option is there.  Most restaurants will be able to accommodate a 'healthier' meal but sometimes the options just aren't there.



Tip #2: Eat This, Not That


If you travel a lot and find yourself having to get lunch at, let’s say Jimmy John’s, the book Eat This, Not That ( is a great resource. It basically tells you what your best options are at common restaurants. For example, it breaks down every single menu item at McDonald’s. 

The delicious sausage, egg and cheese McGriddle, for example, has 550 calories, and features 32 grams of fat (13 grams of which are unsaturated), 1,280 mg of sodium, 45 grams of carbohydrates (including 2 grams of fibre and 15 grams of sugar) and 20 grams of protein. 

Because you don’t generally get to see an ingredient list at most places, this book gives you a better idea what you’re actually consuming. 

An even better option? Pick your meal at a supermarket!  A while back I did a Facebook Live video going blindly into Save-On Foods and made a delicious salad for under $8.  Just because you are out of town, doesn't mean your options are limited.


Tip #3: Ask tons of questions and order off the menu


Don’t be afraid to ask questions, and then adapt your meal accordingly. 

Ask what kind of oil they use, for example. Ask if yours can be cooked in olive oil instead of vegetable oil. Or ask for additional vegetables in lieu of the potatoes if you’re trying to stay away from starchy vegetables.

Out for breakfast? Substitute grilled tomato slices or salad for hash browns and toast.

In other words, be difficult. You’re paying a premium; you might as well get exactly what you want. 



Tip #5: Allergy is a powerful word


If you’re suspicious your waiter is guessing about whether or not there’s gluten or soy in a dish, use the word allergy. Suddenly they’ll do their due diligence and return to let you know there actually are bread crumbs in their burgers.


Tip #5: Drink your carbs


If you don’t want to be the one socially awkward non-drinker in the group, have a drink or two but eliminate carbs elsewhere in your meal. You can also avoid high-sugar drinks which will actually lead to not feeling as bad the next morning.  So order a vodka soda with lime instead of a strawberry daiquiri...


Oh, and definitely skip the break basket!


Keep it clean out there!

-Coach Terrence