Are you pretty good at eating healthy meals at home, but struggle to make choices that align with your goals any time you’re out of a “controlled” environment?

It’s no secret that sticking to our nutrition goals can be a bit trickier when we’re faced with tempting menus, portion sizes and social gatherings. (Pizza and pasta and pie, oh my!) But with a little knowledge and a few strategies, you can navigate these hurdles and continue to make progress towards your wellness goals.

Here are my top 10 tips for success when at a restaurant:

Plan ahead: Most restaurants publish their menus online so you can have a look before heading out. This will allow you to review the options available and make a more informed decision about what to order.

Choose your restaurant wisely: Set yourself up for success by opting for somewhere that prioritizes whole, fresh ingredients and offers healthier choices.

Prioritize whole foods: Scan the menu for healthier options like lean proteins, whole grains, and plenty of vegetables. Pick dishes that are grilled, roasted, or steamed rather than fried or heavily sauced.

Be mindful of portion sizes: Consider ordering appetizers or sharing a dish with friends to keep portions in check. Remember to listen to your body’s hunger and fullness cues and avoid overeating. (Getting a to-go container for leftovers means tomorrow’s lunch is packed!)

Be sauce-savvy: Many restaurant sauces and dressings are high in added sugars, unhealthy fats, and sodium. Ask for dressings, sauces, and condiments on the side so you can control the amount you use, or substitute them with healthier alternatives like olive oil, vinegar, or lemon juice.

Modify dishes: Ask about alternate cooking methods to make dishes healthier. You may be able to substitute steamed or roasted vegetables for fried ones or have grilled chicken instead of breaded.

Stay hydrated: Choose water or unsweetened beverages instead of sugary drinks and add a slice of lemon for flavour. If you decide on an alcoholic beverage, limit it to one.

Slow down: Remember to savour each bite and pay attention to your body’s cues of hunger and fullness. Enjoy the dining experience and engage in conversation, rather than rushing through the meal.

Re-evaluate dessert: If you truly want dessert, look for fruit-based options or consider sharing one with others. Often it’s the first few bites you’re craving, not the whole serving.

Focus on socializing: Enjoy the company and conversation! Shift your focus from just the food and make connections with others. This can help prevent overeating and create a more balanced approach to dining out.

Remember, a little indulgence occasionally is perfectly fine. It’s about finding a balance that works for you.