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Tips for Healthy Restaurant Eating

Updated: Feb 10

Healthy dishes on table

There is no doubt that eating at home is not only better for our wallets but for our health as well. Many times, restaurants serve foods that are highly addictive that contain a large amount of salt, sugar, and fat which can negatively affect our health. Restaurants also serve larger portions than we would normally eat. In addition, restaurants may add ingredients such as hydrogenated oils (trans fats), sweeteners, preservatives, additives, and bulking agents to our foods that we may not be aware of.

Although it is more healthy for us to eat home-cooked meals, eating out can still be an option every once in a while! Eating at restaurants is a great way to spend time with family and friends, as well as enjoy delicious foods that we love! This guide is meant to help you make better-informed decisions when ordering from a restaurant to optimize your health!


Tips for Success!
  • Go online before going to the restaurant and check out the menu to make sure there are healthy options for you so you can plan ahead. Look for restaurants that have a lot of options. This way, they will most likely have more healthy items on the menu or be more accommodating to your nutritional needs.

  • Look for key words on the menu such as seasonal, organic, grass-fed, etc. Some restaurants will even list the farms or suppliers on the menu. Be careful of buzz words like "natural" on the menu as well.

  • Try ethnic foods! Ethnic cuisines tend to have many different phytochemicals that are important for your health.

  • Look for restaurants that cater to food sensitivities such as gluten, dairy, soy, eggs, yeast, etc., or see if the chef can modify foods on the menu to fit your needs.

  • Be sure to be clear to the waiter or waitress about your specific needs and do not accept foods that will not nourish you. Be polite, but make sure your needs are taken care of.

  • Drink 1-2 glasses of water before your meal to reduce your appetite.

  • Avoid sauces, dressings, and dips. There are usually many unhealthy ingredients hidden in these.

  • Focus on protein. This ensures your blood sugar will be balanced and you will eat the right portion size.

  • Ask for half of your meal to be wrapped up before being served to you or share a meal with a friend. This will make sure you eat the correct portion size without overeating.

  • Be sure to make your meal last at least 20 minutes. It takes 20 minutes for your brain to receive satiety signals.

  • Celebrate food and don't fear it!

Group of people eating healthy food in restaurant

If you are looking to make lasting changes to your health, schedule a FREE 15-minute consultation today! -->


Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

Jessica Mantell, CEO, M.S, LDN, Founder

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

For more information connect with us on Social Media or send us a message!

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