Eating Out

We believe that a sustainable diet is the best diet. One where you can still go out to eat and enjoy your food. We don't want you to subtract food, we want you to add them. Just in moderation.

We know that all foods are not equal. Raisins are dried grapes, but we know that they are very different in how satisfied they make you feel after eating them based on the principle of volumetrics.

Well, all preparations aren't equal either. A potato can be fried, roasted, mashed or baked. And since a potato is a potato, then the nutrient profile is the same correct? Nope. Once you fry a potato, you soak it in fats and dehydrate it taking out the water that would otherwise make you feel more full. When you mash potatoes you strip it of the fiber in the skin that expands in your stomach which tells your brain not to stop eating.

Preparation levels

When you're at a restaurant. Pay attention to these preparations to help determine if it is a healthy or fun choice.

Healthy

• Baked

• Steamed

• Stewed

• Broiled

• Blanched

• Poached

Still pretty healthy

Fun(have in moderation)

Description levels

You can get an educated guess on how healthy a dish is by the way it is described. This is more of a guide rather than a science.

Healthy

• Rubbed

• Healthy

• Spiced

• Vinaigrette

• Multigrain

• Fresh(donuts? See why this is a guide?)

• Light

• Red sauce

• Whole-grain

• Marinated

• Spiced

Fun(have in moderation)

Appetizers

Take advantage of appetizers to make you feel more full before the main course comes. Appetizers with more protein, fiber and water, can help you eat less of your entre. Plus, the 20 minute rule comes into play which helps is when you wait 20 minutes after eating anything to eat again. Chances are by the time 20 minutes is over, your body has already signaled to your brain that your satisfied.

Healthy

• Broth based soups

• Vegetables

• Tofu

• Lettuce wraps

• Hummus + veggies

• Chicken bites

• Shrimp

Don't forget, the reason why we love restaurants is because of how tasty and delicious they are. And they know it. They enhance their flavors with sugar, salt and oil. It's up to you to make healthy decisions on the menu.