The Gutsy Guide to Eating Out
How to enjoy restaurant meals while supporting your gut health, digestion, and long-term healing.
Inevitably, when someone considers a 5-Day Gut-Brain Reset, they run into scheduling conflicts. Meaning, there’s always a restaurant meal or a celebratory family dinner on the books.
My response? Go for it! And that doesn’t mean you can’t do the Reset.
The fact is, no matter what dietary lifestyle you choose, sooner or later, you’re going to end up at a restaurant. And while I do recommend home-cooking most of the time, I don’t think restaurant food is something we need to fear. Over time, your palette will become more discerning. You’ll be able to enjoy an occasional treat meal and still feel good in your body.
For example, years ago, if I ordered a burger, I would’ve automatically wanted fries with it. Now, if I order fries, I’ll eat three of them and find myself wishing I’d ordered a salad instead. Not because I’m trying to be “good.” That’s what I enjoy more, and it sits better than a mess of deep-fried food. Lesson learned!
Our culture has become very conditioned to foods that are intensely sweet, salty, and rich. Restaurants and packaged foods often rely on those tastes because they’re yummy.
When you start eating mostly whole foods, your taste buds become more sensitive. That’s when you begin to appreciate the flavour of real food again.
I remember a family trip to Alaska when I was in my teens. We decided to go to a nice seafood restaurant because, well, if you’re in Alaska, you eat seafood. (Or that’s what most people did in those days).
Before our meals arrived, we went to the salad bar. By the time we finished our salads, our mouths felt numb from the unexpected amount of MSG. By the time the fish arrived, we could barely taste it.
It says everything that the fish wasn’t the most memorable part of the experience. I don’t even remember what I ordered. Before then, I didn’t realize that foods that appeared healthy on the surface, might not always be the best.
The Goal Is Not Perfection
One of the things I appreciate about Ayurveda is that it encourages us to pay attention. Not obsess or restrict (excess Pitta, I see you!).
In an ideal world, we’d probably eat mostly fresh, home-cooked meals. So, how do you make healthy choices without making yourself crazy?
A Few Simple Restaurant Strategies
- Choose salad instead of the fries, ask for the dressing on the side.
Restaurant dressings are often much sweeter and heavier than you’ll want. Having the dressing on the side lets you decide how much you actually need.
- Look at the gluten-free menu
Even when I’m not eating gluten-free, I often look at the gluten-free menu first. There’s a chance of having a few more whole foods than you would otherwise. (That said, I’m not a fan of gluten-free alternatives to bread or baking)
- Prioritize protein and vegetables
One thing I’ve learned is that I feel best when I find a way to include both protein and vegetables in the same meal. Restaurants don’t always make this combination obvious, but there are ways to make it work.
Here’s how:
- Add protein to a salad
- Order a variety of vegetable and protein dishes and share them. Eating “family style” is one of my favourite ways to eat when I’m with people who enjoy sharing food!
- Eat a big salad or vegetable soup earlier in the day and just enjoy your favourite menu item.
What if salads don’t work for you?
This is where Ayurveda offers a perspective that many people find surprisingly helpful. Some Ayurvedic types discover that they do better with cooked vegetables.
They’ve spent years trying to force themselves to eat salads because they’re “healthy.” And yet, when they look back, they realize they never really felt good after eating them.
These folks know that it’s hard to find enough cooked veggies in restaurants. If this is your experience, it helps to choose cuisines that naturally include them:
- Indian – ask the server about dairy if you’re sensitive to it.
- Thai – choose a spice level that works for you.
- Chinese – ask for no msg. A good server will let you know if there’s already msg in a dish that can’t be removed.
- Vietnamese – you might need to ask them to double the protein. Also, ask about msg.
- Ethiopian – a great option if you’re looking for a meal built around cooked vegetables.
These cuisines often feature meals that contain both protein and cooked vegetables. If you’re sugar-free, know that restaurants sometimes add it in surprising places. Not only in desserts and sauces, but also in things like broths, marinades, and even rice. Awareness goes a long way.
You’re not a Diva for asking…
Restaurants often use the real estate on your plate by filling it with carbs. I don’t have an axe to grind about carbs; I just don’t need huge portions of them. So, if a meal comes with rice or noodles, I’ll often ask for half the amount.
When I’m ordering pho, I always request half the noodles and double the sprouts.
And don’t hesitate to ask for a side of seasonal veggies from any of the other mains that appeal to you.
The Bigger Picture
Going out to eat is supposed to be enjoyable. The goal is to enjoy yourself and feel reasonably good afterward.
The healthier I’ve become, the less interested I am in chasing the most indulgent thing on the menu. Instead, I find myself looking for meals that I might never make in my own kitchen. While still leaving me feeling nourished, satisfied, and good in my body. That’s become part of the adventure.
The full Going Out to Eat Guide will be a bonus inside the next 5-Day Gut-Brain Reset. We’ll go much deeper into how to navigate restaurants, travel, social events, and special occasions. You can be healthy while living your life!
You can sign up for the next 5-Day Gut-Brain Reset here.
Happy Noshing!
Connect with Holly on The Wellness Universe and follow her on Facebook and Instagram.
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Holly Blazina’s Gutsy Type Method is an alchemy of the Yoga and Ayurveda traditions, Embodied Vision™ Coaching, and her work as an author, flamenco guitarist, composer and recording artist. She helps empaths solve their gut issues, amplifying their personal power in service of their life’s purpose.
