Eating out at Restaurants on Levels 1 and 2 of Betr Health
So you’ve prepped your food, you’ve planned your week, and you’re ready to go. Then, life happens, and plans change. Not to worry, you can still stay on the Betr track and make good food decisions when dining out, you just have to order accordingly. Eating out at restaurants can come with its challenges while following Levels 1 and 2 of Betr Health. While it is beneficial to stick to the foods on the baseline food list to achieve the best results, life can sometimes throw curveballs, making it necessary to grab something to eat in a rush or even get invited to a special event.
Here are some tips to stay on track and handle the situation while still following Levels 1 and 2 at a restaurant:
Betr Tip: Bring your Liquid Aminos spray for a quick salad dressing option.
Betr Tip: Share the details of the restaurant you’ll be dining in to receive meal recommendations from your coach (given a 24-hour notice) or message the "Ask Us" for a quicker response.
Betr Tip: In general, we recommend ordering a fillet mignon, steamed veggies, and a side salad when available (ask for lemon wedges on the side for a dressing). Alternatively, ask for grilled chicken plain (seasoned with salt and pepper, no sauces) to add to a salad.
Here is a list of restaurant types and recommended options:
Italian – Italian restaurants can be tricky, but you can still find decent options. Most have a house salad option – opt for romaine, tomatoes, and cucumbers while holding the cheese, croutons, and dressing. Ask for lemon slices on the side to dress the salad. For the main entree, choose a steak when possible, asking to be grilled plain and have steamed veggies as your side (skip the mashed potatoes and pasta). You may also have a white fish option on the menu, just make sure to ask to have it without butter and sauces which just amplify the fat and sodium of the dish.
Mexican – In general, your best bet in a Mexican restaurant is to have steak or chicken fajitas grilled plain without seasonings. Typically, the grilled veggies are peppers and onions, so that is a good choice if they are grilled plain without seasonings. Order a small side salad, too, the enzymes in the raw lettuce help break down the enzymes in the cooked foods. Just skip the tortillas, chips, and margaritas.
Breakfast / Brunch – Skip the biscuits and instead go for a 3-egg white omelet with veggies on the side. Ask to cook the omelet without butter or seasonings. When ordering fruit, ask for berries and no melons.
Pub / Burger Joint – Who said you couldn’t eat pub food and still eat healthily? While onion rings, calamari, and tater tots are not on the menu, you can still pick a decent option. Try a burger with no bun, wrapped in romaine, or just over a green salad of lettuce, tomato, and cucumber (ask to skip the cheese and croutons). Better yet, high-end pubs and breweries often have a filet mignon or similar option, so be sure to check out all of the options.
Sushi – You don’t have to completely avoid sushi restaurants. Do you like sashimi? White fish sashimi is a great option, you can have a little fresh ginger with it and a splash of low-sodium tamari sauce (a gluten-free soy sauce option that most sushi restaurants have as an option)
While eating out does create less of a controlled situation than when you are preparing food in your own home, there are still plenty of options for staying on track. Happy eating!