By Dr. Shan Jackson | Healthy Just Feels Right
Let’s be honest, life gets busy. Between work, family commitments and social events, eating out is often the most convenient option. One of the questions I hear most often from my patients is, “Dr. Shan, how am I supposed to eat healthy when I’m always eating out?”
The truth is, you don’t have to avoid restaurants to live a healthy lifestyle. Whether you’re grabbing lunch during a busy workday, enjoying date night, celebrating a birthday or traveling, eating out is simply part of life. The goal isn’t to make every meal perfect. The goal is to make better choices more often than not. Healthy eating isn’t about restriction; it’s about making decisions that support your health while still allowing you to enjoy life.
One of the easiest things you can do is take a few extra minutes to look over the menu before you order. Instead of automatically choosing the first thing that catches your eye, look for meals that include grilled chicken, fish, lean meats, beans or other good sources of protein, then pair them with vegetables or a healthier side. One of the simplest ways to make your restaurant meal healthier is to customize it. Most restaurants are happy to make small substitutions.
Instead of fries, ask for steamed vegetables or a side salad. If your meal comes with white rice, ask whether brown rice is available. If your sandwich comes with mayonnaise, ask for it on the side or leave it off altogether. These may seem like small adjustments, but over time they make a meaningful difference. Your health is worth asking for what you need.
Give yourself
permission to enjoy your meal. Put your fork down between bites. Have a conversation. Let your body tell you when you’ve had enough.
Restaurant servings today are much larger than they were years ago. Many meals contain enough food for two people, sometimes even more. You don’t have to clean your plate just because it’s in front of you. Consider sharing a meal, ordering an appetizer as your main course, or asking for a take-home container and saving half for another meal. Your body doesn’t know what was served; it only knows what you ate.
Many people focus on the food and forget about the beverages. Sweetened beverages, fancy coffees, fruit punches and cocktails can quietly add hundreds of extra calories and a surprising amount of sugar to your meal. Most days, water is still your best choice. Unsweetened tea or sparkling water are also great options.
Eating out is about more than the food. It’s an opportunity to spend time with family, friends or colleagues. One habit that can completely change your dining experience is slowing down.
When we’re busy, we tend to eat quickly without paying attention to how full we actually are. Give yourself permission to enjoy your meal. Put your fork down between bites. Have a conversation. Let your body tell you when you’ve had enough.
If you enjoy a slice of cake at a birthday dinner or decide to order your favorite comfort food once in a while, that’s okay. Healthy living is built on the choices you make consistently, not on trying to be perfect every single day.
Every time you choose grilled over fried, vegetables over fries or water over a sugary drink, you’re investing in your long-term health. Those small decisions add up.
So the next time you’re eating out, don’t think about what you can’t have. Instead, ask yourself, “What’s the healthiest choice I can make today?”
Healthy living isn’t about giving up the foods you enjoy. It’s about learning how to enjoy them in a way that helps you feel your best.
Until next time, take care of yourself, and remember, Healthy Just Feels Right.
Dr. Shan Jackson, Owner and CEO of Healthy Just Feels Right is a certified holistic mental health and wellness specialist, book author and motivational speaker. She has a passion for nutrition and loves to cook, develop recipes and write about health and wellness. Dr. Jackson aims to help individuals and families transition to a healthier lifestyle by incorporating more fresh foods into their diets. She believes that food can play an important role in managing chronic health issues, symptoms of depression and other mood disorders without using medications that can have harmful side effects. To discover more creative and fun ways to inspire a healthier lifestyle, visit healthyjustfeelsright.com.
