Eat Out or Eat In? That Is The Question!

Tina Butt

“I can’t eat out, it’s not healthy”.

“There aren’t healthy options at restaurants”.

“I hate to cook, so I eat out most days of the week”.

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You do NOT have to eat a salad every time you leave the house and eat at a restaurant! Did you know that most salads can be higher in fat and calories than most meals are?

How do you know what to order?

Where should you eat?

Can you have a glass of wine or a beer?

How many calories are in the food you order since you cannot see the label?

I have diet restrictions, restaurants do not support my way of eating.

These are some of the beliefs people, including me, have had before they learned the right way to dine out.

Dining out is possible and should be fun. It should not be stressful. You should have just as many options as anyone else that is not on a “restricted” diet. It’s learning what to ask, what restaurant to eat at and how to read the menu.

Here are some TIPS for eating out and staying on your Healthy path!!

  • Pick 5 restaurants in your area.
  • Learn their menu.
  • Look the restaurant’s menu up on line prior to going.
  • Call them ahead of time and let them know your needs.
  • Most of your plate should consist of vegetables
  • Low fat meat choices if you chose to not be on a plant based diet.
  • Ask for the dressing to be on the side.
  • Ask for dips to be on the side.
  • Eat 1/2 the portion given to you.
  • Ask for no salt.
  • Limit or eliminate the bread or simple carbohydrates.
  • Choose the low calorie beverage – iced tea, water with lemon, mixed drink without juice, 1 glass wine, 1 lite beer.
Photo by Suzy Hazelwood on

Don’t let dining out be a source of ANXIETY!

Over time, I have learned what restaurants carry the type of food that I enjoy. I am able to choose at least 1 meal item from each restaurant, knowing that it will meet my dietary restrictions as I am vegetarian and gluten free. I don’t like salt, as salt does not like me. I limit my sugar intake to a minimum if any. I like to have a nice glass of wine with my meal;)

I know that each restaurant that I choose, will have a healthy dish that I love!

Planning ahead is key!

Learning what each restaurant offers, chose the restaurants that can meet your needs. If you are unfamiliar with a restaurant, Google it beforehand, look at the menu. You can call ahead and ask if their menu can be substituted for health reasons. This will decrease the anxiety once you arrive and will limit the interaction you have with the staff at your table. I always get nervous and embarrassed when we are with others and I have to ask questions regarding the menu.

Photo by Prateek Katyal on

I want you to be able to go out with friends, your husband, your wife and enjoy yourself, not stress about what to eat. Don’t feel overwhelmed then give in to whatever you see on the menu. Make healthy choices. DO THIS FOR YOU!

Eating out can be just as fun as eating in and much less clean up!!!!

Let me know if i can help you on your wellness journey. I can educate you on healthy food options; learning a plant based diet, and give you the tools for sustaining a long lasting lifestyle change to feel great about yourself. Let’s connect! Contact Tina

Contact Tina

Tina Butt, Health and Wellness Coach and Healthcare Advocate

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