Eating Out On A Paleo Style Diet

By Amanda Adams-Welligee Coach

Eating out has become a modern day standard for many individuals. Whether it is used as an opportunity to catch up with friends, hold a business meeting, or simply because you did not want to pack a lunch that day, eating out cannot always be avoided, and it does not have to be! Although some restaurants make it harder than others, you do not need to throw in the towel on your Paleo diet preferences in order to take part in these activities. It is all about knowing the downfalls of eating out and avoiding getting trapped.

First off, it is helpful to have tried and true restaurants on hand that you know are friendly to your nutritional needs. This way, you can suggest these places right off the bat and go into the meal knowing you have great options to choose from. If you are heading to an unfamiliar place, many restaurants have now made their menus available online. Take advantage of this opportunity to have your choice pre-made and avoid feeling rushed into making a hasty choice in person.

So now you have arrived at the restaurant. Whether you have looked at the menu online or not, you may still have questions in mind. Do not be shy. That is what the waiter is for! If they do not know an answer, the chef sure will given they are the ones preparing the food. You can let the waiter know that you are following a specific diet and want to know about the preparation for this purpose. Asking what type of cooking oil is used, and if a healthier substitute is available is an easy place to start. Also, ensuring that your meal does not come breaded, fried, or with any additional sauces can help prevent surprises once your meal is delivered.

Think of the following as your own personal cheat sheet!

When grazing the menu, look for your go-to options:

Breakfast

• Something egg-based with vegetables, bacon, and/or a fruit cup (steer clear of breakfast potatoes!)

Lunch/Dinner

• Salads with only natural ingredients (feel free to add extra veggies, meat, or a hard boiled egg)
• Meat or seafood entree with a side of vegetables
• Stir fry (with added vegetables instead of rice or noodles- beware of the sauce!)
• Taco bowl or fajitas (think contents of a taco minus the rice and tortilla)

Avoid getting off track by making simple swaps

• Instead of a bun, try a lettuce wrap or nothing at all
• Avoid sauces and dressings to bypass artificial ingredients and added sugar. If you want to try a little taste, ask for the sauce on the side so you are in control of the quantity
• Ask for no cheese
• Substitute a side of vegetables whenever possible

Keep an eye out for these common words used to describe food preparation.

Avoid: Fried, battered, buttery, creamy, crispy, cheesy, thick, breaded
Enjoy: Broiled, steamed, blackened, baked, roasted, fresh, grilled

Have a smartphone? You have help while on the go! Try the application HealthyOut. Here, you can apply a filter to only see Paleo restaurant options and menu choices nearby!



Sources:
paleomagazine.com/eating-out-like-a-paleo-pro
https://s-media-cache-ak0.pinimg.com/originals/41/fa/6b/41fa6b970b700005...
https://mobile.healthyout.com/

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