A Few Nutrition Tips For Eating Out

If you don't know by now, blood sugar balance is the foundation of my nutritional work with clients. There is so much science that goes into why (which I will be talking all about in my upcoming online course), but to oversimplify, it is because eating should be thought of as a hormonal experience. This has implications not only for what you eat, but also howyou eat. The same can be said for when you are eating out at a restaurant. See below for a few things to keep in mind, knowing I have a few more "tips" up my sleeve that I will be discussing during The Beauty of Blood Sugar Balance! I would love to have you join me! 


Navigating a menu. I believe you can find a blood sugar balancing meal anywhere you go, and this doesn’t mean you have to eat a salad or a soup. By keeping the basic principles of blood sugar management in mind (healthy fat + fiber + protein) select an entrée or even a few small plate options to create a balanced meal. I like to encourage staying in the realm of real, whole foods, forgoing dishes with a lot of processed ingredients, gluten or dairy. Think a protein option paired with a side of vegetables and a gluten-free grain (i.e. rice). And if it's dinner, and you know you are just about to go to bed in a couple of hours (and therefore need less "fuel"), maybe you combine a few side options instead of a traditional dish. Whatever you choose, make sure you enjoy and savor each bite! Studies have shown that your emotions during your meal affect both how you digest and metabolize the food. 

Either/Or, not all three. Alcohol? Higher carb? Dessert? Choose one, not all three in order to keep blood sugar stable and insulin levels in check. Instead of the beer and the pizza, choose one over the other. If you are going to drink, skip dessert and vice versa. It’s all about creating balance with each individual meal.

Play the whole tape. Ask yourself how will certain foods make you feel. Sometimes this means forgoing the instant gratification of a less nutritious choice in order to eat in a way that serves you better. This is where a simple visualization exercise can be helpful. Whether it is with an individual meal, or a social event, envision how you want to feel both during and after. Put pen to paper if you have to. Then take the small action steps (and choose the foods) that will get you there.

Sara McGlothlinComment