Going out to eat or ordering take-out can be a fun treat, especially when you need a night off from cooking. But sometimes when we eat away from home, we make choices that aren’t aligned with our nutrition goals or the ways of eating that make us feel our best.

We have some simple tips if you struggle with your food choices when dining out.

Keep in mind that there’s nothing wrong with indulging in your favourite comfort food or sweet treat when you go out, and the best way to avoid uncomfortable digestion after a restaurant meal is to support your gut health on a daily basis!

making healthy choices when dining out
  • Prepare Ahead of Time – Most restaurants have their menus online. Checking out the menu before dining out can help you plan for a healthy choice, so you don’t make a tempting decision under pressure.

  • Look for Whole Foods – When possible, choose less processed foods. Prioritize leaner protein, whole grains, and vegetables to maximize the vitamin, mineral, and fibre content of your meal. Think power bowls, salads with grilled chicken, or grilled meat with a side of vegetables and rice.

  • Be Mindful of Your Drinks – Drinks high in caffeine, sugar, and alcohol can all disturb your gut balance. Opt for water as much as possible, or if choosing alcohol, limit yourself to two drinks, and alternate your drinks with water.

  • Listen to Your Body – Portion sizes at restaurants are often much larger than what we would feed ourselves at home. Don’t pressure yourself to finish the whole meal if you are full, and plan to take home leftovers to enjoy the next day!

  • Enjoy Yourself – Treating yourself is an important part of finding the balance in life, so don’t be too strict. Taking care of your gut health on a daily basis can make it easier to indulge in treats once in a while without uncomfortable digestive after-effects.

Options for Additional Gut Support:

Master your moods the Sludge for gut health
magnesium citrate supplement
HMF Intensive probiotic capsules