How to Eat Out and Stay on Track
Before you go: plan without obsessing
A little forethought removes 90% of the stress. Check the menu online and decide on a protein + veg first option you’ll enjoy. Block out when you’ll eat so you don’t arrive starving, and have a small “bridge” snack an hour beforehand (e.g., Greek yoghurt, a piece of fruit, a protein shake). Protein and fibre help you feel fuller, which makes it easier to stop when you’re satisfied.
Hydrate during the afternoon (a glass of water with each meeting). If you can, add a short walk or your gym session earlier in the day to bank some movement without “earning” food.
Smart orders at the table (by cuisine)
Pubs & grills: Grilled fish or chicken, steak (lean cut), burger without the bun or with a side salad. Swap chips for new potatoes/extra veg. Ask for sauces on the side.
Italian: Choose tomato‑based pasta or seafood dishes; add a side salad. Share pizza or pick a thin‑crust with extra veg; pause after two slices and reassess hunger.
Indian: Tandoori meats, grilled fish, daal, chana; go easy on creamy sauces. Opt for plain rice or chapati over naan; add a cucumber salad or bhindi bhaji.
Thai/Chinese: Stir‑fries with veggies and lean protein; steamed rice; clear soups. Ask for less oil and choose cashew or peanut dishes mindfully.
Japanese: Sushi/sashimi with miso soup and edamame. Favour rolls with fish/veg; keep tempura and mayo‑heavy options occasional.
These swaps keep you aligned with the Eatwell Guide principle of making fruit and vegetables and higher‑fibre starchy carbs the base of the plate, with lean protein alongside.
Portion & pace strategies that work in real life
Use your hands as a quick guide: one palm of protein, two fists of veg/salad, one cupped hand of carbs, and a thumb of added fats (butter, dressings). Start with a veg‑heavy first course (salad, broth‑based soup) — a low energy‑density starter can reduce how much you eat at the main course.
Eat slowly: put cutlery down between bites, sip water, and aim to finish at 80% comfortably full rather than “stuffed”. If portions are large, share sides or ask for a takeaway box at the start so you can portion half for tomorrow.
If you drink alcohol, keep it simple
Set a personal limit before you arrive and alternate each drink with water or a diet/zero mixer. Lower‑unit choices include:
175ml wine spritzer (with soda)
Single spirit with slimline tonic or diet cola
Bottled lager with lower ABV
The UK Chief Medical Officers advise no more than 14 units per week, spread over several days, with drink‑free days. Big, sugary cocktails can add calories quickly, so treat them like dessert.
The day after: reset, don’t punish
Skip the guilt and return to your normal rhythm. Breakfast of protein + fibre (eggs on wholegrain toast with tomatoes), hydrate, and go for a 30–45 minute walk. One meal out doesn’t make or break your progress; it’s the pattern over weeks that your InBody scan will reflect.
Quick scripts you can actually say
“Could I have the sauce on the side, please?”
“Can we swap chips for new potatoes and salad?”
“A 175ml red as a spritzer with soda, please.”
“We’ll share one dessert and two spoons.”
Ready for personal guidance?
If you want a plan tailored to your routine (work travel, family nights, date nights), book a free InBody scan and consultation at Riverside Fitness House in Uxbridge — we’ll map the data to your goals and design an eating‑out strategy that fits your life.
Information provided is for educational purposes only and is not a substitute for medical advice.
