Eating out doesn’t have to spell disaster for your nutrition. While restaurants can be riddled with hidden dietary traps, they’re also full of unexpected opportunities, if you know where to look.
Enjoying your favourite spots without having to “start over on Monday” comes down to making savvy choices, spotting red and green flags on the menu, and applying a bit of portion awareness. Let’s break it down.
Decode the Menu
Menus are designed to entice your tastebuds, not prioritise your macros. But once you know the lingo, it becomes much easier to identify meals that align with your goals, without the need to frantically Google under the table.
Here are some quick rules of thumb to guide you:
1. Start with a base of lean protein, vegetables, and a starch.
2. Stick to one primary carbohydrate (e.g., rice, pasta, tortilla, or bread roll).
3. Request sauces, dressings, and cheeses on the side.
4. Opt for dishes that offer customisation, look out for mix-and-match tacos, build-your-own bowls, or protein swaps.
5. Ask questions! The more you know about your food, the better equipped you’ll be.
Tracking Your Meal
Most restaurants don’t list calories or macronutrient breakdowns, and even when they do, accuracy can vary due to substitutions or cooking styles.
Instead of relying on generic entries in your tracking app, break the meal down by component and log each item individually.
Ask yourself:
* What’s the protein source?
* What’s the carb source?
* Are there added fats (e.g., oil, cheese, dressing)?
* What vegetables are included?
Then estimate portion sizes using visual cues:
For example, a restaurant-style fajita plate might break down like this:
* 115g grilled chicken breast
* 1 medium flour tortilla (approx. 25cm in diameter)
* 120ml sautéed peppers and onions
* 15ml oil (used in cooking)
* 30ml salsa
* 15ml sour cream
Is it perfect? Not quite. But it’s significantly more accurate than guessing with a generic “chicken fajitas” entry. With practice, this process becomes second nature.
When Tracking Gets Tough
Dishes from pizza places, sushi spots, or Mexican restaurants might seem harder to estimate, but you can still make mindful choices that better suit your macro goals. Keep a quick-reference guide on hand for these trickier venues.
Enjoy the Experience
Dining out should be enjoyable, not stressful. You deserve to savour the meal without guilt or the sense that you’ve derailed your progress. A few intentional choices and some basic tracking can go a long way, and over time, this approach becomes seamless.
If you’re tired of overthinking every meal or need more support to build confidence around food, one-on-one coaching can provide tailored strategies and real accountability, no food guilt necessary.
Hope this helps team!