A holistic nutrition coach's simple tips to control your waistline and health while eating out.

A holistic nutrition coach's simple tips to control your waistline and health while eating out.

By Donna Fatigato, CPT, HNC, Medically reviewed by Barbra Hanna, DO, NCMP, FACOG, 10/23/2021

Eating out is fun, social and a great way to spend time with your family and friends. Sometimes eating out is based on necessity - maybe you are too busy or just don’t feel like cooking.   We've all been there!

Whatever your reason is for eating out, follow these simple tips to keep your discipline.

  • Only eat half of your meal and bring the other half home
  • Enjoy a salad while others eat appetizers
  • Order salad dressings and sauces on the side
  • Request lemon, vinegar or balsamic instead of salad dressing
  • Avoid butter, sour cream, mayonnaise, bacon, cheese
  • Choose steamed veggies instead of sautéed
  • Substitute vegetables or sweet potato instead of white potatoes or fried
  • Watch out for fried, deep-fried, golden fried, battered, etc.
  • Avoid fast food
  • Eat out sparingly!

Italian Food

Avoid: alfredo, cream sauces, parmigiana, stuffed with cheese, butter with bread, extra grated cheese
Better Choices: grilled, marinated, tomatoes, sun-dried tomatoes, tomato sauce, light red sauce, wine sauce, white or red clam sauce


Chinese Food

Avoid: cashews or peanuts, pork, fried or deep-fried, crispy, sweet & sour, MSG
Better Choices: vegetables, seafood, chicken, shrimp, pineapple, soy sauce, plum sauce, Chinese mustard, light wine sauce, lobster sauce, non-animal fat oil or hot/spicy peanut oil


Mexican Food

Avoid: sour cream, guacamole, cheese, chorizo, bacon, cream sauce, tortilla, crispy shell, tortilla chips, fried, deep- fried, refried beans
Better Choices: vegetables, sliced avocados, salsa, black beans, enchilada sauce, mole sauce, soft tortilla, pico de gallo, grilled, fajitas, marinated, soft tacos


American Food

Avoid: cheese, blue cheese, bacon, sausage, butter, mayonnaise, fried or deep-fried, bread crumbs, dressings      
Whites – white bread, white flour, white sugar, hydrogenated oil
Better Choices: stir-fried, fajitas, blackened, Cajun, fresh lemon, mustard, honey-mustard, jalapeños, barbequed, roasted, poached, steamed, grilled, marinated, char-broiled


The content is meant for educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Please seek the advice of your physician with any questions you may have regarding a medical condition.