Eating out at a restaurant can be one of the biggest challenges when trying to maintain a healthy lifestyle. At CrossFit Actus, we emphasize consistency and accountability, and that applies to nutrition just as much as fitness. The good news? With a little strategy, you can enjoy dining out without derailing your progress. If you eat out less than once a week you don’t need to worry about changing anything, don’t feel guilty just enjoy the experience. However, some may need to eat out more regularly for work or pleasure. Eating out more often can easily torpedo your results. Here is how you can make better choices when eating out.
Before You Go: Set Yourself Up for Success
- Check the Menu in Advance – Most restaurants have their menus online. Take a few minutes to review the options and decide on a healthier choice before you arrive. This reduces the temptation to order impulsively. I know when I get hungry I’m way more likely to make bad decisions I’ll later regret. Which leads me to my next point.
- Don’t Arrive Starving – If you show up ravenous, you’re more likely to overeat. Have a small, protein-rich snack beforehand, like Greek yogurt, a handful of almonds, or a boiled egg. This could also be a piece of beef jerky and some olives.
- Stay Hydrated – Sometimes thirst is mistaken for hunger. Drink 1-2 glasses of water before heading to the restaurant to help curb unnecessary cravings.
- Plan Your Macros – If you track your protein, carbs, and fats, try to adjust your earlier meals to accommodate your restaurant choice. For example, if you anticipate a higher-carb dinner, focus on lean protein and vegetables earlier in the day. Most restaurant meals will be primarily carbs and fat. Therefore, Trying to anticipate this intake can help you plan ahead of time.
Ordering Smart: Making the Best Choice
- Prioritize Protein and Veggies – Look for meals that include lean protein (chicken, fish, steak, or tofu) and non-starchy vegetables. These will help keep you full and support your fitness goals.
- Skip the Fried and Creamy Options – Choose grilled, baked, roasted, or steamed dishes instead of fried or creamy ones. Ask for dressings and sauces on the side to control portions.
- Swap Out Unhealthy Sides – Instead of fries or mashed potatoes, opt for extra vegetables, a side salad, or even sweet potatoes for a more nutrient-dense option.
- Watch Out for Hidden Calories – Restaurant meals can be loaded with hidden calories from sauces, oils, and extras like cheese or croutons. Ask for modifications—most restaurants are happy to accommodate.
- Portion Control is Key – Many restaurant servings are double (or triple) what you actually need. Consider sharing a dish, ordering an appetizer as your main, or boxing up half your meal right away. My best peice of advice here is don’t eat past “full”. You want to feel full but not stuffed.
Alternative Choices: Staying on Track Without Feeling Deprived
- Burger Fix? – Order a lettuce-wrapped burger or ask for a whole-grain bun and skip the mayo and cheese.
- Craving Pasta? – Try a tomato-based sauce over whole wheat or zucchini noodles instead of creamy Alfredo.
- Love Tacos? – Opt for corn tortillas instead of flour and load up on lean protein and salsa while going light on cheese and sour cream.
- Need a Drink? – Stick to lower-calorie options like a vodka soda, light beer, or dry wine instead of sugary cocktails.
Final Thoughts: Enjoy the Experience
Eating out should be enjoyable, not stressful. Making mindful choices will allow you to stay on track without feeling restricted. If you do indulge, don’t beat yourself up—just get back to your healthy habits at your next meal. I have a very strict rule when I never have two bad meals back to back. As soon as you start to make more than 1 poor meal choice that becomes a bad habit.
At CrossFit Actus, we focus on long-term sustainability, and that includes being able to navigate real-life situations like dining out. Keep these strategies in mind, and you’ll continue to fuel your fitness journey in the right direction.
Have any nutrition based questions for us? Feel free to reach out. We’re always happy to chat