Healthy Eati

Healthy Eating (When Eating Out)

Healthy Eating pic


Choosing a restaurant when you’re trying to maintain a healthy diet is always a challenge. Many of us are faced with the dilemma of having to break our healthy eating habits when we eat out or abstain from eating completely, as restaurants are notoriously known for having a limited number of healthy options.


Among the most frequent questions I’m asked as a Brentwood, MO personal trainer are, “Which restaurants are the healthiest? Which ones cater to healthy eaters most?” The answer, more often than not, is that mostly all restaurants are guilty of adding unhealthy fats and sauces to foods without customers even knowing. This doesn’t mean you have to avoid eating out altogether – it’s unrealistic to limit yourself to eat nothing while friends or family indulge all around you. Remind yourself of these pointers the next time you’re eating out, as they apply to most restaurant fare and are helpful to keep in mind when you’re traveling and/or have limited food options.


  • If possible, avoid gluten (found in grains such as wheat, barley and rye) completely, as gluten-containing items are often laden with high-fat, high-calorie extras (butter, oil, sauces, creams, etc.) when prepared. Choose complex carbohydrates such as quinoa and brown rice instead, and always ask your server to not add butter to these dishes. Also avoid dairy-based sauces and creams, as they are also routinely packed with sodium and butter.
  • Choose lean proteins with minimal fat content: chicken breast, turkey breast and fish. Avoid sauces or creams on meats and avoid fried meats at all cost, as they increase the risk of contamination with oil, fat and butter.
  • Salads are the gold standard for healthy eating, but many don’t realize restaurant salads are often loaded with fattening cheeses, high-calorie dressing and additional high-calories toppings such as candied nuts, croutons and bacon. Choose salads with fresh vegetables and fruit, but skip the cheeses, dressings and any toppings. For a healthier dressing option, ask for olive oil and vinegar or lemon – on the side, so you can control how much you add to your salad.  I love salads and one of my favorite salad dressings are either lemon with olive oil or red wine vinegar and olive oil.
  • As a healthy side dish, try steamed vegetables to go with your protein instead of starches or carbs. Again, be sure to skip any seasoning or butter / sauces that may come with your veggies; dress them with olive oil and lemon instead. Cooked beans are also a great side dish, as they’re loaded with protein and extremely filling. Skip refried beans or any beans that come mixed with flavoring or sauces – a hiding place for salt, margarine and oils.
  • For those of us with a sweet tooth, skipping dessert can be a challenge at restaurants that offer a plethora of tasty treats post-dinner. The compromise: Indulge instead on fresh seasonal fruit, which will curb your craving for sugar without overloading on calories and fat.
  • Keep your alcohol intake to a minimum, as alcohol is extremely high in calories. Mixed drinks and liquor are especially dangerous to your healthy eating plan because they are mixed with sodas or syrups that are high in calories and sugar as well. Drink unsweetened ice tea or ice water with lemon with your dinner instead.  Or have a glass of red wine or two before dinner.


For more information on healthy eating when eating out, contact Maurie Cofman, CMES, CES, TBMM-CES, Personal Trainer, Certified Medical Exercise Specialist, Health Coach and Corrective Exercise Specialist in the St. Louis, Brentwood, and Clayton, MO area.