As you up your nutrition game and start eating a whole food plant-based diet, you may face some challenges when you dine out. It’s pretty common that most restaurants follow the Standard American Diet (or as I call it the Sad American Diet), and with proper planning, you can make eating out fun and successful.

Tips to Eating Out Whole Foods, Plant-Based

Plan Ahead

Don’t be afraid to call ahead of a planned dinner or date and talk to the chef. They are usually willing to work with you especially with a little notice. If you don’t have much notice, be kind to the waitstaff when inquiring at the restaurant and allow them a little extra time to talk with the chef. Don’t feel rushed into making an ordering decision, be polite and if you’ve made a healthy decision, stop looking at the menu immediately.

I usually try and order first so I am not tempted by what others may be ordering.

Ask For What You Want

Don’t be afraid to ask for what you want or want to substitute. I always ask for more veggies and less pasta, no rice, dressing on the side (or to not bring at all) and to leave the bread off the plate and table. At a sports bar I recently dined at in Spokane, WA I even asked for them to make a portabella mushroom sandwich without the bread and they put it on a big bed of greens at no extra cost….. so yummy.

There is no need to sacrifice satisfaction and taste just because you are eating healthier. Here are some simple tips when ordering your entree:

• Avoid: buttery, breaded, fried (pan, flash, deep, etc), creamed, scalloped, au gratin, a la mode.
• Choose: grilled, baked, steamed, broiled, poached, stir-fried, roasted, blackened.
• Avoid sauces made with milk, cheese, oil or mayonnaise.
• Marinara and tomato-based sauces are usually more flavorful and healthier than creamy sauces and gravies. Think red= healthier and yellow/creamy = not so healthy.
• Rely on herbs and spices to flavor your food. Know your fav’s so you can be confident and ask for them by name.
• Vegetarian options are not always lower in calories so be careful  Many times they are loaded with cheese, nuts, and other non-vegetable ingredients.
• Remember, a salad and a healthy appetizer always makes for a great meal (it’s what I do often)!
• Meats: Understand what meats are lean and what are fatty.
• Fish: Watch for butter, sauce, and encrusted dishes. Simple, no-butter broiled fish with seasonings can be yummy.
• Chicken/Turkey: Don’t eat the skin and again watch how it is prepared and what is it served with.
• Pork: Avoid the sausages, bacon, and ribs and watch how it is prepared, loin is the best choice.
• A recommended serving size of meat is 3-4 ounces.
• Remember to always avoid fried foods and huge cuts of red meats at steak houses – they always have a baked potato and veggies that you can load up on your plate if you don’t eat meat.

 

If you are OIL-FREE, many restaurants include a lot of oil in the prepping of their dishes. Communicate with the staff to request ways to eliminate (or at least minimize) the use of oil when possible. Remember oil is usually highly processed, high in fat and calories.

Don’t forget about sides and desserts too. Take as much care ordering these as you do the entree.

And if you are just starting out on whole foods, plant-based eating, check out the 5 Easy Ways to Transition to a Whole Food, Plant-Based Diet.

Which of these tips jumps out as something you can do next time you go out to eat? Share your thoughts, questions and successes below.

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