Let’s face it — most of life’s best social occasions revolve around food! Whether it’s catching up with friends at a café, a family dinner at a restaurant, or grabbing something quick at the food court, eating out is a big part of enjoying life and connecting with others.
With a little planning and some smart choices, you can enjoy eating with others while still working towards your health goals. Our nutrition team provides you with six simple tips to help you feel confident.
1. Jump online to look at the menu
Before heading out to a restaurant or cafe, take a quick look at the menu online so that you can be confident choosing something balanced ahead of time. Aim for a plate built around:
- Lean protein (chicken, fish, tofu, beans etc)
- Plenty of vegetables
- Healthy fats (avocado, olive oil, nuts, seeds)
Planning in advance reduces the pressure of making a healthy choice in the moment.
2. Don’t forget to enjoy the experience
Food is one of life’s greatest pleasures – and dining out isn’t just about the meal, it’s about the people, atmosphere, and memories. Give yourself permission to enjoy it all. Slow down, savour the smells, textures, and flavours, and tune in to your body’s cues.
Eating mindfully helps you stop when you’re satisfied, without missing out on the joy of the meal.
3. Be savvy with portions
Serving sizes at restaurants can be far bigger than what you’d plate up at home.
To avoid feeling overly full, you could:
- Share a main meal with a friend, partner or child
- Order an entrée-sized portion
- Ask for a takeaway container at the start and pack away half to enjoy later
This way, you can enjoy the flavours without going overboard.
4. Choose lean over fried
When deciding on mains, opt for grilled, baked, or steamed dishes instead of fried. High-quality protein sources – like chicken, fish, seafood, tofu, beans, or chickpeas – will keep you feeling satisfied without being heavy. If you’re choosing meat, cut off any excess fat before eating.
5. Be smart with sauces
Sauces and dressings often add extra flavour but can can make a meal extra creamy without you realising. Ask for sauces on the side so you can control how much you use to a level you enjoy. A drizzle is often all you need to get the flavour.
6. Bring a plate of something you’d eat
A great rule of thumb for a potluck, picnic or shared meal is to bring something you want to eat! You can’t assume everyone else will bring something you’re keen on eating so it’s always good to bring something delicious and nourishing that you’ll feel comfortable tucking into.
7. Make It Work for You
Remember – if you’re dining out you are the customer! Most eateries are happy to make small adjustments.
Don’t hesitate to ask for swaps, like:
- Extra salad instead of chips
- Salad dressing on the side
- Skipping the extra bread
- Adding a side of salad or steamed greens
A little tailoring can go a long way in helping you feel your best after the meal.
Final Thoughts
Eating out should never feel like a barrier to your health goals. With a few simple strategies – planning ahead, being mindful with portions, and making swaps that suit you – means you can enjoy the social and sensory experience of dining out without stress.
Because at the end of the day, food is not just fuel – it’s connection, culture, and celebration.
