How to order healthy food whether you’re dining out or grabbing DoorDash

Pandemic living has been hard, sometimes grabbing food, or for you lucky ones, going out to eat is such a blessing! As a mom, nutritionist and macro tracker, I think it’s important to eat out every once in awhile to give myself a break from cooking. However, I don’t want to undo all the hard work I’ve done in a week in one meal.

Instead of going crazy and eating whatever I want when we eat out, I apply a few tips and tricks so that I can order a healthy meal that still tastes good! Luckily, with the right tools, it can be easy to make healthy choices when you’re eating out!

Choose your protein first

This is my number one rule in meal planning: choose your protein first! This is so important for a few reasons. First, very few people eat enough protein. Second, protein is the slowest digesting macro, which means it will keep you fuller longer. Starting out with a good helping of protein will ensure you have a healthy meal!

I prefer to choose a lean cut of meat, like chicken or pork because I would rather save my fats for my sides or dessert. However, if you want red meat, you absolutely can! As long as you’re aware of where your fats and proteins are coming from, you can make healthy decisions.

Balance out your meal with a healthy side

Once you’ve chosen your main dish (aka, protein!!) you can choose a side that goes with it. I always aim to have a balanced meal, so I like to choose a side that is going to balance out the rest of my meal.

If I have my chicken, I will usually add a carb side like pasta or a side salad with dressing. I don’t want to go crazy with carbs, but they are an important part of a balanced meal, so don’t avoid them!

If I opted for red meat in my protein, I like to make sure my sides are lower-fat options. This creates balance in my meal because I’m getting fats and protein in my protein and then I pick out a side that isn’t cooked in oil.  Fruit or steamed veggies are a great option!

I even use these tips to help my kids make healthy choices when we order food. For example, if they want breaded chicken nuggets, then we choose a side like fruit or veggies. However, if they choose grilled nuggets, then we can have some french fries or mac and cheese.

Be picky and order your food how you need it 

Restaurants prepare food much differently than you do at home. Even healthy options like veggies and salads can be shockingly high in fat because restaurants cook with a lot of butter or oil.

Because of this, it’s important to ask how your food will be prepared and then to ask for them to prepare it differently if it doesn't fit into your health goals. Instead of having your veggies cooked in butter, ask them to steam them. You can order any dressings, sauces, or creams on the side so that you can control how much goes on your food.

A lot of people feel uncomfortable ordering food to be made special; however, I want you to think of it this way. You are the one who has to live with the consequences of the food you eat. The chef may not like to prepare things “your way” but he or she doesn’t have to worry about the dish as soon as it leaves the kitchen. You will probably stress while you’re eating the meal. You’ll hold onto regret all night and maybe into the next day because you know that that wasn’t what you wanted. 

Be brave. Order your food how YOU want it. You’ll be much happier if you are direct about what you want instead of worrying about what other people will think or say, I promise.

If this is really outside of your comfort zone, then order your food online and have it delivered! It feels less aggressive to get your food prepared especially when you order online because they usually have the options listed or you can write a note asking for special preparations.

The best thing about this entire process is that it teaches the whole family that they have the power to eat healthy, no matter what. Your kids will notice the choices you make and even how you order your food. Be the example that shows them that it’s ok to think about your health, to make healthy choices every day and everywhere.

If you want to learn more about being a healthy eating leader in your family, then schedule a free discovery call with me and we can get you started!

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