Latest Highlights, Spa

Making Healthy Choices

Sheila’s 10 Tips for Eating Out


Nutrition Education Series

Hi, Angels Working On Earth Family!

I love banana pudding! Yummy lavender pudding! Sometimes it’s hard to make the right choices when trying to achieve a goal. Why? Outside forces(i.e., lack of education or focus, people, places, or things) tempt us away from our goals. But we must remember we are the gatekeepers of our souls.

As gatekeepers, we must empower ourselves to make the right choices. Here are ten tips for eating out. You might use them as strategies to avoid temptation while eating out alone or with friends. Feel empowered! I love banana pudding, but how do I make the right choice? I choose a healthier version, and then I do exercises that bring good health. Below are some simple tips and tricks to follow when you eat out!

1. Hydration

Choose water, fat-free or low-fat milk, unsweetened tea, and other drinks w/o added sugars to complement your meal.

2. Salads

Chez Viola | Netherlands

Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask the server to dress on the side and use a small amount.

3. The Main Dish

Divide the main dish entrée between family and friends. Ask for small plates for everyone at the table.

4. On The side


The sides should be exciting and complement the main dish. Think light and yet filling. A great side tastes delicious, is healthy, and satisfies the senses.

5. Snacks Hacks

Eat string cheese or unsalted nuts to eat during road trips or long commutes. Or choose whole foods that contain healthy macros(fats, carbs, and proteins). Remember, there is no need to restrict your choices unless you want to or are on a medically suggested meal plan. Moderation is key!

6. Veggies & Fruits

Fill your plate with vegetables and fruit. Stir-fries, kabobs, or vegetarian options are usually filled with vegetables. The research suggests options w/o creamy sauces or heavy gravies. An option to consider is fruits as desserts.

7. Compare Macros and Sodium!

This image has an empty alt attribute; its file name is calories-1024x819.jpg

If you are following a meal plan, search the menu for nutrition information. Look for lower calories, saturated fat, and sodium items. Check with the server if the information isn’t on the menu. Go to for more information.

8. Buffets

Some buffets contain foods that are high in fat, sodium, and carbs. If you are on a specialized meal plan, then be aware of “All-you-can-eat buffets. ” Look for steamed, grilled, or boiled dishes as they have fewer calories than foods fried in oil or cooked in butter. Be wise and do what is best for you.

9. Eating Whole Grains

The USDA suggests that it best chooses 100% whole wheat bread, rolls, and pasta when choosing sandwiches, burgers, or main dishes. Why? Whole grains are naturally high in fiber. Fiber helps the bowel move smoothly and helps you feel full and satisfied. These two factors make it easier for you to maintain a healthy body weight. Whole grains are linked to a lower risk of other health problems, such as heart disease, diabetes, and certain cancers.

10. Don’t Clean Your Plate

This image has an empty alt attribute; its file name is clean-plate-1024x819.jpg

When you are full, then leave the rest. Take the leftovers home.

We hope you find these tips helpful! Feel free to sign up or ask nutrition questions. Interested in recording your favorite spices or grocery items? Having a well-stocked saves time! You can save cooking time by having all your ingredients on hand. Record your favorite spices and groceries in our journal ” Meal Planning Made Easy.”

I wish I had had a journal to keep me organized when I was starting. This journal will fast-track your success.


USDA, C. (2015, June 2015). Eating Foods Away From Home, DG Tip Sheet No.

More For You

Healthy Vegan Ideas