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What To Eat When Eating Out: Healthy Food Options | Nutritionist Explains | Myprotein
Jan 30, 2025
Expert Nutritionist gives advice on how to stick to your eating plan while eating out.
In this video, Jamie Wright, an expert nutritionist explores some tips and tricks that will help you stay on the right path when it comes to eating out.
Whether you're at a fancy restaurant or grabbing a quick bite at a local cafe, there are strategies you can use to ensure that your meal is delicious and nutritious and move you closer to a healthier, happier lifestyle.
Eating out can be a fun and enjoyable experience, but it can also be a challenge when it comes to maintaining a healthy diet. With tempting menus and indulgent options, it's easy to veer off track and make choices that are at odds with your goals of being as healthy as you possibly can.
Chapters:
00:00 - Introduction
01:55 - Plam ahead
02:45 - Hand/food guide
03:46 - Protein
03:42 - Plant-based
05:00 - Minimise fat intake
05:48 - Enjoy your meal
06:05 - Outro
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0:00
hi I'm Jimmy Wright an accredited
0:01
nutritionist and I specialize in helping
0:03
people all across the world achieve
0:05
their goals without silly fat diets in
0:07
this episode of nutritionist explains
0:09
we're going to be covering how to eat
0:10
healthy while dining
0:15
out eating o can be a fun and enjoyable
0:18
experience but it can also be a
0:19
challenge when it comes to maintaining a
0:21
healthy diet with tempting menus and
0:23
indulgent options it's easy to Veer off
0:25
track and make choices that are an odds
0:27
with your goals of being as healthy as
0:29
you possibly can however with a little
0:31
planning and a mindful decision- making
0:34
it is possible to eat healthily while
0:36
dining out whether you're at a fancy
0:37
restaurant or simply grabbing a quick
0:39
bite at a local cafe there are
0:41
strategies that you can use to ensure
0:43
that your meal is delicious nutritious
0:45
and moving you closer to a healthier
0:47
happier lifestyle so in this video Let's
0:49
explore some tips and tricks that will
0:51
help you stay on the right path when it
0:53
comes to eating out before we look at
0:55
the strategies you can engage in to have
0:56
a really nutritious meal that supports
0:58
your physical goals at that time there
1:00
is an important point I like to make
1:02
sometimes the healthiest choice you can
1:04
make is to simply enjoy a meal for most
1:07
of you you aren't going to be eating out
1:08
at a fancy restaurant or meeting your
1:10
friends at the local cafe for a coffee
1:12
every day it may be better therefore
1:14
that you prioritize the experience and
1:16
not become too bogged down in being
1:18
perfect with the choices that you make
1:21
sometimes the perfect thing to do is
1:23
simply enjoy yourself there's absolutely
1:25
nothing wrong with that you don't want
1:26
to be the one at Christmas dinner eating
1:28
Bland turkey and flavorless br Sprouts
1:30
because it's more nutritious than having
1:32
a mountain of ham stuffing potatoes and
1:34
gravy now do you Life's too short so I
1:36
would just ask you to think about why
1:38
you're making the decision first before
1:40
you start going over the top with
1:41
everything needing to be the most
1:43
nutritious every time however if you are
1:45
someone who does partake in more social
1:47
activities that include food or simply
1:49
would like to make more health conscious
1:51
decisions when you're out and about then
1:52
I've got your back for that too adopting
1:55
a more nutritious approach to social
1:57
meals the first step to a more
1:58
nutritious approach to your your diet
2:00
while dining out is to plan ahead before
2:02
heading out to the restaurant Cafe or
2:04
wherever else you may be visiting take
2:06
some time to look at the menu online
2:08
this will allow you to see what options
2:10
are available and make a more informed
2:11
decision in advance a few pointers look
2:14
for dishes that are grilled steamed or
2:16
baked as these tend to be lower in fat
2:18
and calories compared to fried or saut
2:21
dishes additionally it may be worth
2:23
considering choosing a restaurant or
2:24
Cafe that offers healthier options or
2:26
specializes in fresh local ingredients
2:29
for example your more likely to find
2:30
healthier more nutritious options at a
2:32
sushi restaurant than you are your local
2:35
chippy now if it's not possible to plan
2:37
your portions in advance by looking over
2:38
the menus then don't worry a useful
2:40
strategy for portion control which you
2:42
can use on the go very simply is by
2:44
using your hands as a guide it goes like
2:46
this your Palam represents the protein
2:48
portion of your meal such as chicken
2:50
fish or tofu your Palam will also
2:52
represent the serving of fruit or veg
2:54
that you're aiming to have when it comes
2:55
to your carbohydrate serving roughly a
2:57
closed fist would suffice for for a
3:00
quality size portion I'd also advise
3:02
going for whole greens where possible or
3:04
even a bean or lentil option if that's
3:06
also possible if you're on the go and
3:08
looking for a simple lunch option then
3:10
Poke Balls would be quite good as there
3:12
are a great mix of nutritious grains
3:14
beans and other legumes that are packed
3:16
full of Health boosting vitamins
3:18
minerals and nutrients and finally in
3:20
regards to dietary fats you want to aim
3:22
for a serving size that is roughly about
3:24
the size of your thumb this is for the
3:26
likes of your o or dressings and you
3:28
really want to keep your fat in take a
3:30
bit lower given that fat as a nutrient
3:32
is more energy dense than both
3:34
carbohydrate and protein just for
3:35
reference fat provides approximately
3:37
nine calories of energy per gram that we
3:39
consume whereas carbohydrates and
3:41
protein each provide around four
3:42
calories of energy per gram consumed
3:44
speaking of protein I would also
3:46
recommend prioritizing It When selecting
3:48
or building your maal I'm sure you're
3:50
all well aware by now how important
3:51
protein is when it comes to muscle
3:53
growth and repair but it can also be
3:55
incredibly useful for those with
3:56
ambitions of managing hunger weight and
3:59
me maintaining or moving towards a
4:01
leaner body composition there is plenty
4:03
of data showing just how effective
4:05
increasing dietary protein across the
4:07
day and at me times is for helping you
4:09
feel full and satisfied also plenty of
4:11
studies including those that have
4:13
directly explored protein intake with
4:14
more athletic populations routinely find
4:17
that higher protein intakes are
4:18
associated with lanar physiques and just
4:20
a final cool point on protein is that
4:22
there is some really interesting
4:24
research showing that even if you
4:25
overeat beyond your energy needs but it
4:27
is protein that you're overeating it may
4:29
actually lead to more increases in lean
4:30
body mass with no significant increase
4:33
in body fat so look for protein Rich
4:36
options on the menu when possible such
4:38
as grilled chicken lean steak or fish
4:41
options for the plant-based crew
4:43
vegetarian options like beans lentils or
4:45
tofu are also great sources of protein
4:47
plant fans another important thing to
4:49
remember is to have one or more protein
4:51
sources per meal to ensure you're
4:53
achieving a high quality protein Source
4:55
I'll be it if you're getting enough
4:56
proteins throughout the day you should
4:58
be okay my last last point to touch on
5:00
when the goal is a healthier approach to
5:01
eating out is that you will likely wish
5:03
to minimize your fat intake when you're
5:05
out and about many restaurant dishes are
5:07
loaded with less than ideal sources of
5:09
fats from the likes of hydrogenated oils
5:12
or heavy sauces a very simple way to
5:14
reduce your fat intake is to ask for
5:16
dressings and sauces on the side so that
5:18
you're in full control of just how much
5:20
you use you can also opt for alternative
5:22
cooking methods like grilling or
5:24
steaming instead of frying to help lower
5:26
the potential for cooking in unhealthy
5:28
energy dense fats one other thing you
5:30
can do and that's actually engage in
5:32
communication ask the waiter Chef or
5:35
whoever else is serving you if they have
5:37
any recommendations for lower fat
5:39
options or healthier options in general
5:41
or if they can even change how something
5:43
is prepared to lower the fat content of
5:45
the meal in summary eating out doesn't
5:47
have to mean sacrificing your health
5:49
goals life is too short to not have the
5:51
delicious looking pizza or the freshly
5:53
made brownies at your local coffee shop
5:55
anyway hopefully this video helps you
5:56
make healthier choices next time you're
5:58
enjoying a meal out of the house and as
6:00
always don't forget to like this video
6:02
And subscribe to the my protein YouTube
6:04
channel for more helpful content and be
6:06
sure to keep asking the team questions
6:08
so that we can keep providing you with
6:09
more evidence-based
6:14
answers
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