• Laura Warren

Eating for Health when Eating Out


Eating out is both fun, sociable and not to mention convenient if you've had a hectic day and cant face the pile of dishes at the end of the preparation.

However, many studies have linked eating out regularly with overeating and poor food choices which impacts your health and energy levels not to mention the wallet very quickly.

This blog looks at a few ideas for making wiser choices for your health when eating out without having to give up your social life.


Check out the Menu Beforehand

Its a lot easier to make unhealthy choices if you are very hungry or distracted. Making a choice before you go makes it easier to avoid snap decisions in the moment. Online menus may that incredibly easy to do these days!

Have a Healthy Snack Before You Go

Arriving hungry at a restaurant, often means you end up eating too much. Having something like a boiled egg or a few nuts beforehand will help prevent overeating.

Check How Food is Cooked and Prepared

The majority of restaurants and takeaways cook in industrial seed oil because they are cheap but unfortunately they are also highly inflammatory in the body. Look for food that has been steamed, grilled, roasted or poached.

Try Eating Your Meal Mindfully and Chew

Mindful eating means making conscious choices about what you consume and giving your full attention to the eating process.

Take the time to savor the aromas and flavors of your meal, as well as thoughts and feelings that arise while you eat.

Chewing your food properly and eating slower helps you eat less. Putting utensils down between mouthfuls is a good way to slow down and give your satiety signals time to kick in.

Avoid 'All You Can Eat' Buffets

People are notoriously bad at estimating portion sizes. So when you are faced with an unlimited supply of food at a buffet, eating the right amount can be challenging. If you have a "have to get my moneys worth attitude" it highly likely you will feel very sick later!

If the buffets your only choice, use a smaller plate or use a normal-sized plate and fill half of it with salad or vegetables.

Healthy Swaps

Most people aren’t eating enough vegetables! Many restaurants allow you to swap part of your meal, such as fries for extra vegetables or a salad which boosts your vegetable intake and cuts done on non nutritious foods.

Request Sauces/Dressings on the Side

Sauces and dressings can add a lot of extra fat, sugar and salt to a dish, so ask for your sauce on the side. Keeping it separate will make it much easier to control the amount you eat.

Avoid Sugar-Sweetened Drinks and Alcohol

Many of us have too much sugar in our diets, and we know it is strongly linked with an increased risk of obesity and type 2 diabetes.

Sugar-sweetened drinks are an easy thing to avoid which has a massive impact on your health overall. Aim to drink water when you are out or limit your other beverage of choice to just one.

Bring back Balance

There is of course times when you'll want to eat your favorite food and not worry about whether it is healthy or not. Being flexible with your diet and food choices is linked with better overall health and weight management. It’s keeping it in balance at the end of the day. So if you love something and it doesn't cause bloating, discomfort or any other reaction afterward enjoy it; but if it does it may be time to say "Goodbye" to that food as its probably doing more harm than good.


Thank you so much to Arizona and Rye for sponsoring the Mount Taranaki Ascending Project.

If you live in New Plymouth this is definitely the spot to go for a delicious, healthy takeaway option. Super seed salad with or without free range chicken is very highly recommended!

Congratulations to Tracey, Josiah and Jeremy for winning the Arizona and Rye vouchers!


Thank you so much to Cafe Green Door for sponsoring the Mount Taranaki Ascending Project!

Consciously catering for Paleo, Vegan and FODMAP dietary requirements and lashings of a little more of the traditional cafe fare, there's something to suit everyone's taste buds.

Congratulations to Tanya and Sarah for winning the Cafe Green Door vouchers!