We’ve all been there: you’ve been sticking to your healthy eating plan all week, but the weekend arrives, and you want to enjoy a nice meal out with family or friends. The good news is, you can still indulge without derailing the progress you’ve made. Start by doing some research. Look up the menu online before heading to the restaurant to reduce the chances of making impulsive decisions. Many restaurants offer a lighter fare section or have healthier options available. If not, there are still ways to navigate the menu for better choices. Keep in mind that restaurant portions are usually larger than what you’d serve at home. To avoid unnecessary calories, skip the bread, or chips and salsa—politely ask the server not to bring them to the table. Similarly, an entrée is typically enough, so consider skipping appetizers and desserts. When choosing your entrée, prioritize protein, as it’s the most satiating macronutrient and will help keep you full longer. Opt for grilled or baked options of chicken, steak or fish and avoid anything breaded or fried. An entrée salad with lean protein is usually a great choice, but be mindful of extras like nuts, cheese, dried fruit, and dressing, which can add a lot of calories. Seafood is another good option, but be cautious with dishes that come with heavy cream sauces, which can significantly increase the calorie count. For sauces and dressings, ask for them on the side so you can control how much you use. When it comes to sides, go for veggies, a side salad, or fruit, and skip high-calorie options like fries or mac and cheese. A burger or grilled chicken sandwich can be fine as long as you limit the toppings and choose steamed veggies or fruit on the side. For drinks, avoid sodas and sugary beverages—stick with water, sparkling water, or unsweetened tea. If you’re drinking alcohol, try to limit it to one or two drinks, as the calories can add up quickly. Light beer, wine, or spirits mixed with soda water are better choices than sugary cocktails. It’s important to be able to enjoy meals with friends and family, even if you occasionally splurge and go off plan. One meal won’t make or break a healthy eating lifestyle. The key is to get right back on track and not let one indulgence turn into a weekend of poor choices. If you or any of your friends or family would benefit from more more information like this, you can reach me at trevorcostellofitness@gmail.com.
Trevor Costello
ACE certified personal trainer
