Eating out is part of life.
Celebrations happen at restaurants. Travel requires flexibility. Community often gathers around tables we don’t control.
Food is the essential part of gatherings for so many. But health and wellness was never meant to collapse the moment you leave your own kitchen.
Our goal should not be perfection — it’s discernment.
So HOW can we navigate these challenges around food and eating out?
The Problem Isn’t Always the Restaurants Themselves — It’s Mindless Ordering
Most restaurant meals are designed to:
- taste intense
- look appealing
- arrive quickly
- keep costs low
- Get you addicted and coming back for more
That often means:
- excessive oils
- hidden sugars
- refined flours
- heavy sauces
- oversized portions
- Additives, preservatives, and so much more
But within nearly every menu, there are better choices waiting to be noticed.
Shift the Question from “What Can I Eat?” to “What Serves Me Best?”
Instead of scanning menus with anxiety, ask:
- What sounds closest to real food?
- What looks least processed?
- What will leave me satisfied, not sluggish?
This simple mindset shift changes everything.
Start With How Food Is Cooked
The cooking method matters more than people realize.
Better Choices:
- grilled
- roasted
- baked
- steamed
- sautéed lightly
Be Cautious With:
- fried
- breaded
- battered
- “crispy”
- “smothered”
These often signal refined oils, flours, and additives. And be cautious about hidden ingredients within ingredients (e.g. corn syrup in condiments, artificial yellow food coloring in pepperoncini peppers and pickles)
Build Your Plate Intentionally
A balanced restaurant meal usually includes:
- a clean protein
- vegetables
- a simple starch or healthy fat
Protein First
Choose:
- grilled fish
- roasted chicken
- 100% grass-fed, grass-finished beef when available
- eggs
- legumes (if well-tolerated)
Ask for sauces on the side whenever possible.
Vegetables Are Your Ally
Vegetables intentionally take up most of the real estate on my plate. They are filling and stick with you for a long time. They are incredibly healthy. And… they are delicious. If you are not fond of vegetables, you will be once you clean your palate and you can learn the true flavor of real food.
Look for:
- seasonal vegetables
- roasted or steamed sides
- salads with simple dressings
Request:
- olive oil and lemon
- vinegar-based dressings (remember, try to eliminate seed oil such as vegetable or canola oil)
- minimal toppings
Avoid salads overloaded with sugars, fried items, or heavy creams. Avoid store bought processed salad dressings.
Carbohydrates: Choose Wisely
When available, choose:
- potatoes
- Sweet potatoes
- brown rice
- quinoa
- root vegetables
Be mindful of:
- refined breads
- oversized pasta portions
- sugary glazes
You don’t need to avoid carbohydrates — just choose those closer to their natural form.
Often times I will ask for a takeout container if the portion is big and pack up half the meal as soon as it comes out. This not only makes my mealtime more healthy, it also is better budgeting – creating two meals from one.
Ask for Simple Modifications (It’s Okay!)
Restaurants expect requests. They understand that some conditions, such as allergies, are a challenge and they will strive to accommodate.
Helpful swaps:
- vegetables instead of fries
- sauce on the side
- grilled instead of fried
- butter or olive oil instead of margarine
- half portions or shared plates
- Fruit as a side item
Asking kindly is not being difficult — it’s being intentional.
Watch the Hidden Extras
Health often unravels in the details. In a world that has a ton of lab created “food like products” you must learn how to read the labels.
Be mindful of:
- sugary drinks
- sweet teas
- flavored coffees
- heavy desserts
- endless bread baskets
- salad dressings
Choose:
- water
- sparkling water
- unsweetened tea
- hot herbal tea
- a shared dessert if desired
Pleasure doesn’t require excess.
Eat Slowly — Even When You’re Out
Most people are living on the run. They are constantly rushing through each of the day’s activities as if they were running a marathon. This often means eating on the go without awareness and presence. Rushing through meals, often multi-tasking. This habit affects everything, including digestion.
Digestion begins with presence.
- Pause before eating
- Take smaller bites
- Masticate your food thoroughly
- Notice fullness
- Stop when satisfied, not stuffed
Restaurants encourage speed. The more tables they can turn over, the more profit they get in return – so the mad dash to eat fast works beautifully in their favor.
However…
Your body prefers peace. Your body needs to take time to chew well, absorb, and digest in the manner that it was created.
When We Know We’re Not Eating Healthy
What happens if we find ourselves eating something we know isn’t as good for us?
We go on.
We simply remember this isn’t about perfection. It’s about doing better today than we did yesterday but not as well today as we will tomorrow.
We breathe, refocus, recommit and move on without beating ourselves up for it.
One less-than-perfect meal does not undo your health. Stress about food does more harm than a thoughtful indulgence ever could.
Return to nourishment at the next meal — without guilt.
After all, true health is built over time.
Special Situations: Making Wise Choices Anywhere
Fast-Casual & Cafes
Look for:
- bowls with protein and vegetables
- soups or stews
- egg-based meals
- simple sandwiches with whole ingredients
Skip:
- sugary sauces
- oversized pastries
- sweetened beverages
- Store bought salad dressings
Social Events & Celebrations
Choose:
- smaller portions
- protein first
- vegetables
- fresh fruit
- water
Enjoy the moment — not just the food.
Eating Out Is About Relationship Too
I can’t begin to tell you how often I found myself in awkward positions around food. My struggle was real, and still is today. Many restaurants often consisted of ingredients I could not partake in.
The stress was high and sometimes feelings were unintentionally hurt, which can change the course of a friendship sadly. I had to hold firm to what I needed, not only survive, but to thrive. Even if it meant less gatherings. Even if I was the only one to eat whatever I could find safely, no matter how meager. Healthier food options haven’t always been embraced since addiction to “processed food-like items” is so incredibly real in society. In fact I’ve been made fun of plenty and became a target for many cruel jokes at some of the worst times possible over my food choices.
I often felt distanced from much of society but I simply had to do what was best for my health and wellness, with or without the support and encouragement of my friends and co-workers along the way. I found my Peace in God and accepted my journey as a unique experience meant solely for me and those whom loved me enough to help me along.
What we should all remember is this:
Food is meant to connect people.
Conversation matters more than calories.
Joy matters more than macros.
Presence matters more than perfection.
You can nourish your body and your relationships at the same table.
Healthier Eating Out Is a Skill — Not a Rulebook
The more you practice:
- noticing ingredients
- asking questions
- trusting your body
- choosing simplicity
…the easier it becomes.
You don’t need fear.
You don’t need rigidity.
You need acceptance.
You need awareness.
A Final Encouragement
You were never meant to live in a bubble.
You were meant to live fully — with wisdom.
When you choose food thoughtfully, even outside your home, you honor:
- God
- your body
- your health
- your life
And that is always worth the effort.
May your journey become one filled with greater health and wellness. My prayer is that you all find comfort in knowing God’s creation, as He intended, is beautifully and wonderfully “imperfectly” perfect.
Thank you for caring about your temple and desiring a happier, healthier, stronger life for yourself and your loved ones.
Until next time, my friends, be gentle with yourselves, live your life with the greatest of intentions and choose to love abundantly.
For we are ALL worth far more than rubies.
You are loved.
BIG LOVE,
Char~