©Healthy Eaton, 2017 www.HealthyEaton.com

©Healthy Eaton, 2017 www.HealthyEaton.com

Hello Healthy Eater!

Since you just downloaded this eBook, I bet I’m not alone when I say: I love eating out!

When you go to a restaurant, you get to choose whatever food you want, you don’t have to

shop for that food, you don’t have to prep or cook that food, and most importantly to me –

you don’t have to clean up after cooking that food.

All of that fun does come with a downside though: you aren’t able to control where the

ingredients in your meal came from or what ingredients were used to make you food.

This can derail even the healthiest of eaters if done often.

On average, Americans eat out five times a week, according to the National Restaurant

Association. Since those meals are generally higher in calories, chemicals, additives,

preservatives, trans fats, sodium, and artificial flavors and colors than what we make at

home, they can create a recipe for weight gain and health problems.

The good news: eating at a restaurant does not have to sabotage your healthy eating

habits. There are plenty of opportunities to make healthier upgrades when you do find

yourself at a restaurant.

So whether you're a conscious healthy eater or you just don't

want to pack on extra pounds when you're on vacation, I'm going

to show you some of those more common sense techniques you

probably already know, but also try to tackle some of the less

obvious ways to have a restaurant meal support – not disrupt –

your health goals.

I’ve also sprinkled in some bonus links with a lot more helpful tips

along the way 😊

Cheers to happy & healthy dining!

Coach Samantha

©Healthy Eaton, 2017 www.HealthyEaton.com

1. CHOOSE YOUR RESTAURANT WISELY

Be prepared. If you go into a restaurant without any thought or research ahead of time, you’ll

be more susceptible to diving off the deep end and ordering food that you'll regret later. This

of course does not apply to those times that you go in knowing "I'm gonna order the crap

outta those nachos!" but when you are trying to stay on track.

Here are some general guidelines of what to look for or avoid when figuring out where to eat:

• Avoid “all-you-can-eat” places. More healthy eating efforts go there to die than any

other type of restaurant.

• Choose a restaurant with a varied menu. It’ll make it easier to find something healthy

and to your taste.

• Use a website to help find healthier restaurants near you, like Eat Well Guide or

Happy Cow or even Yelp.

• Seafood restaurants and places with extensive salad bars usually have healthy options

available – or make it easier to request modifications.

• Try to avoid restaurants that promote “entertainment” eating, where the food is one of

several attractions. This usually means the menu is full of fried, fatty and huge dishes.

• Look for restaurants that use local ingredients or promote a scratch kitchen or farm-to-

table concept.

• Any restaurant with a mascot or drive thru window is probably bad news.

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2. SCOPE THE MENU

Continue on your preparation-kick by checking out the menu of where you'll be eating ahead

of time so you can go in with a game plan. Know what you’re getting yourself into so you’re

not surprised later or forced to choose between two deep-fried evils just takes a few minutes.

• Go to the restaurant's website to find their menu and check it out.

• Decide what you want to eat before you leave the house, taking into account what

you’re in the mood for. Restriction is the fastest way to set yourself up for a binge/

overindulge-fest. If possible, choose a specific menu item so you go in knowing this is

what you want - or at least want to start from, then modify/tweak!

• Make reservations. This cuts down on waiting and hunger time at the restaurant, as

well as the number of drinks you have at the bar.

• Don’t leave the house hungry. About 1-2 hours before eating, have a small, healthy

snack (apple with Sunbutter, carrots with hummus) to avoid pre-meal munching later -

helloooo breadbasket and tortilla chips!

• Know you're going to get a salad, but that they don’t have good options for calorie/

chemical/preservative-packed dressing? Don't suffer through a dry salad just to be

healthier, instead bring along a small container with your favorite salad dressing in it,

or just ask them for oil/vinegar/a fresh lemon to squeeze on top.

• If your menu has calories listed next to each item, definitely do not assume that

less calories = healthy. Your body needs calories to have energy and fuel your

metabolism, and what those calories are made up of are WAY more important than

how many of them you eat. 300 calories of fried chicken fingers is definitely not more

nutritious for you than 500 calories of chicken, veggies, brown rice, and avocado.

• Do you have food sensitivities or allergies? They might even have a specialty menu

available too. Lucky for those like me with gluten sensitivities, a lot of places now

either have a dedicated gluten free menu, or label items with a GF on their regular

menu. You can always call ahead too to ask how accommodating they are.

3. WHEN YOU SIT AT YOUR TABLE

This is a critical point that sets the tone for the rest of the evening: when you're tempted by

the free bread or free tortilla chips and mindless munching can happen and we eat way more

©Healthy Eaton, 2017 www.HealthyEaton.com

than our body really needs – leading to easy weight gain. [For more on this and some fun

strategies to use beyond just at restaurants, check out this awesome book!]

Bread and corn are examples of simple carbs, meaning they can easily be over-eaten because

they don’t contain nutrients that promote that fullness feeling in your stomach. They also

break down into sugar right in your mouth, and create this chain reaction: spike your blood

sugar, increase your insulin levels, and promote fat storage hormone.

Right when you sit at your table is also a time when you see and smell the food all around

you, and you’re probably at your hungriest. The smell of that bacon-loaded pizza might try to

lure you onto the dark side.

If there were ever a perfect time to take charge of your experience…this is it. Get off on the

right foot!

• Start by politely sending back those free, simple carb munchies

• If you do want to eat the tortilla chips, choose salsa or guacamole instead of cheesy

dips. Having the healthy fats from the guacamole will help balance out your blood

sugar spike from the chips.

• If you do want to eat the bread, add some real butter on it (aka no margarine!) for the

same reason as adding guac to your chips: it's more glycemically balanced.

• If you're totally starving, order a cup of a broth-based soup or salad when you sit.

©Healthy Eaton, 2017 www.HealthyEaton.com

• Order a big glass of water. Often times we think we're hungry when we're just

thirsty/dehydrated.

• Tempted by dessert? If your table has a dessert menu on it with those tasty close-ups

of gooey chocolate fudgey brownies on it, give it to your server to take away.

4. RETHINK YOUR DRINK

It's easy to forget about the sugar and empty calories that come in the drink we order,

whether it's an alcoholic beverage or a glass of orange juice. One 16oz glass of sweetened

tea, for instance, can have 180 calories and a whopping 46 grams of sugar (that's nearly 3

tablespoons of sugar!).

Even when you have the best intentions of minimizing your sugar intake, it’s hiding in SO

many foods (even “healthy” ones!) that it’s easy to end up eating more than you’ve planned.

So set yourself up for success with these tips:

• Stick to plan 'ol water. Make it more fun by squeezing a lemon or lime in it.

• Avoid fruit juices and sodas. If you really want some sweet bubbly goodness, ask for a

soda water with a splash of cranberry juice and a lime. That's a great alternative to

order at a bar too so you 'blend' in at the same time.

• Skip the mixed blended drinks. A frozen margarita can have 550 empty calories and 55

grams of sugar (not to mention artificial flavors, dyes, and other chemicals).

• Some better choices for alcoholic beverages include: soda water + flavored vodka,

soda water + rum + splash pineapple juice, tequila + fresh lemon and lime juice.

©Healthy Eaton, 2017 www.HealthyEaton.com

• Learn more about beer options here.

• When it comes to wine, avoid the sangria (loaded with more sugars) and try to

find organic options if possible.

5. APPETIZERS

To be honest, it can be pretty difficult to find an option listed in the Appetizer section that is

nutritionally worth the calories. While in many cases it might be smarter to skip the whole

concept of an appetizer all together, if you find yourself famished and need something faster

than your meal, or are eating out with others that want to get apps first, there are some

smarter work-arounds.

Navigate your way through the Apps section with these tips:

• Your appetizer can come from anywhere on the menu, not just the Appetizer section.

Look at other parts of the menu (salads, soups, side dishes, even breakfast items) for

healthy starter options.

• Some ideas: fruit, hummus or guacamole with sliced vegetables, steamed seafood,

smoked salmon, salad with oil/vinegar, broth based soup, skewered meat.

• The kitchen may be able to put together a small vegetable tray for you upon request.

• Avoid anything fried or breaded, and be wary of items that come with a creamy dip.

• If you do end up with something breaded, peel off the coating.

6. SOUPS AND SALADS

These can be a great appetizer or side dish to your main entree. They're usually high in

nutrients and fiber, and when eaten before a meal can curb hunger or help ensure you'll take

leftovers home to eat for lunch tomorrow.

Think of it this way: it's much better to fill up on leafy greens and other veggies at the

beginning of your meal than munching on the last dozen of french fries on your plate.

©Healthy Eaton, 2017 www.HealthyEaton.com

• Salad bars can be good or evil, depending on what you choose to load your plate up

with. I suggest passing over the cheese, creamy dressings, croutons, pasta salad,

potato salad, macaroni salad, and anything that looks processed or fried.

• Instead, load up your plate with lots of raw veggies, some lean protein (like garbanzo

beans or grilled chicken), some complex carbs (like quinoa or brown rice or baked

sweet potato), and some healthy fats (like oil/vinegar 'dressing', nuts or seeds).

• Ask for extra vegetables on your house salad, and see if you can have them use

something other than iceberg lettuce for a base (spinach, romaine, or arugula are

great options - the darker the green the healthier it is).

• Avoid creamy or low/fat-free salad

dressings. Those all tend to be loaded with

chemicals, preservatives, and artificial

colors/flavors, but they also can contain

trans fats and lots of hidden sugar. If you

don't want to bring your own or use oil/

vinegar/fresh lemon juice - which I totally

recommend you do - get your dressing on

the side. Dip your fork in the dressing

before taking a bite or pour a small amount

on top. You may be surprised how little

dressing you really end up needing. It is

nutritionally beneficial to eat your salad

with some healthy fats because it helps you

absorb and assimilate the vitamins and minerals in the salad even better!

• “Meal” salads often have more toppings than veggies. Avoid salads piled high with

breaded fried chicken, cheese, bacon, sour cream, and croutons...or are served in a

giant taco shell. Or make compromises with yourself. Maybe you did want the fried

chicken meal for your entree, but know that ordering it as a meal comes with more

fried chicken pieces and a side of fries. So instead you get a salad with lots of veggies

an some fried chicken on top. Baby steps!

• Avoid creamy soups like chowder or bisque, which can be loaded with the bad fat and

calories. Instead, try broth-based soups, like minestrone, wonton, beef barley,

gazpacho, tortilla, or the classics like chicken noodle or vegetable.

©Healthy Eaton, 2017 www.HealthyEaton.com

7. ENTREE

Many people stumble here as they make split-second decisions and rationalize away poor

choices. But since you have a plan ahead of time, it should make it easier to stay on course!

If you’re faced with a menu and no time to prepare, there are still a number of rules of thumb

and tricks you can use. Keep in mind - there is no need to sacrifice fulfillment and taste for

the sake of eating healthier.

• Danger buzz words = buttery, breaded, fried, oozing, creamy, scalloped, cheesy,

glazed, alfredo, crispy, au gratin, a la mode.

• Safer buzz words = grilled, baked, steamed, broiled, poached, stir-fried, roasted,

smoked, blackened.

• If you would like something within the “buzz words” category, see if you can

compromise with yourself, like say “less cheese” or “sauce/glaze on the side”

• Try to order first. Listening to everyone else’s choices can be pretty tempting.

• When figuring out what to order, keep in mind the idea of balancing your plate. Ask

yourself: Does my entree have some protein? Complex carbohydrates or starchy

veggies? Lots of non-starchy veggies? Healthy fats? If not, ask to modify your meal

and add whatever it's missing. Balancing your plate is the best way to keep your

hormones and blood sugar stable, give you more energy, help you recognize when

you’re full sooner, and keep you feeling fuller longer…and more!

• If you’re ordering tacos or a wrap sandwich, have them serve them to you on lettuce

wraps instead of tortillas. More nutrients and less simple carbs, win/win!

©Healthy Eaton, 2017 www.HealthyEaton.com

• If you’re ordering a burger, have them serve it to you without the bun and on a salad

instead. Skip the cheese as well – 90% of people have hidden food sensitivities and

dairy is one of the most common, and can prevent weight loss/promote fat storage. I

love getting caramelized onions, tomato, and lettuce on my burger instead of cheese

• Don’t be shy about asking questions or making modification requests. Worst case, they

just say no. I can personally say (I worked as a server for 4 different restaurants over

the years) it's really not a big deal to add in modifications. But of course this varies by

restaurant and chef. Plus nowadays with SO many people navigating around food

sensitivities or allergies, it's become kind of a norm.

• Building off of that, if you have a gluten, dairy, or soy sensitivity or allergy and are

overwhelmed with the choices with having to modify, ask them to bring you a grilled

piece of meat (no sauce/oil), some steamed vegetables (no sauce/oil), and a grain

(like plain rice). Super plain and basic, but generally a safe go-to option.

• Watch out for cheese, sour cream, gravies and special sauces. Either ask them to not

include it in the dish or ask for it on the side so you can use some but way less than if

they poured it on top. Instead - ask to get your flavor from herbs and spices.

• Ask for your food not to be prepared with oil. Most restaurants use unhealthy oils

like vegetable oil or canola oil which cause inflammation and contribute to diseases.

• Don’t feel rushed into making a hasty decision. Just because your server is in a hurry

doesn’t mean you have to be. At the same time, if you’ve made a healthy decision,

stop looking at the menu immediately before you start second guessing.

©Healthy Eaton, 2017 www.HealthyEaton.com

• If you're ordering more than one course, order one at a time. Get your healthy app or

soup or salad, then when you're done order your entree. Sure, you may be starving

now, but how will you feel in 20 minutes after the appetizer? Still feel like facing that

pile of country fried chicken? Give your brain and stomach a chance to communicate.

• Smarter animal proteins: Stick with white meat chicken or turkey (with skin removed,

pasture-raised if you can find it), grass-fed beef or steak with the fat removed, or wild

caught fish (the smaller the fish, the less mercury exposure). A serving should be

around 4-5 ounces or approximately the size of your palm.

8. SIDE DISH

Most entrees come with some side dishes. While they might sound like they're not important

to the overall healthy factor of your meal, they can really make or break it.

Think of it as a great opportunity to load up on nutrients with some smart choices. How can

you challenge yourself to get some more vegetables in your body, and minimize the

ingredients that aren’t in line with your goals? Ask yourself if any of those ingredients might

be lurking in the side dish you’re thinking about ordering.

• Order as many vegetable options as possible. Steamed, stewed, raw, grilled, or boiled

veggies are best, with little or no added oil. Real butter on them is good, it actually

helps you absorb the vitamins in some of the vegetables better because they are fat

soluble. Watch out for anything “creamed” or in casserole form.

• Tempted by potato options, especially the French fry variety? Opt for a baked sweet

potato for your best choice.

• Creamy coleslaw is often mistaken for a healthy option, don't fall for it, it's not, and

can contain as much mayo as cabbage!

• Fruit or fresh fruit salad can make a sweet side dish (and might subside any craving for

dessert). If there is no fruit cup side listed on the menu, the kitchen may still have the

ingredients.

• Plain brown rice or rice/whole wheat noodles are better than anything fried or steeped

in creamy sauce or gravy. A tomato-based sauce can be added as well or real butter.

Quinoa, millet, lentils, beans, and teff are all good options as well.

©Healthy Eaton, 2017 www.HealthyEaton.com

9. WHEN YOUR FOOD ARRIVES

Yay your lunch or dinner is here! Before you dive in, pause for a moment - how you eat is

nearly as important as what you eat. Dining out is not a race, or a contest, or a chance to

solidify your membership in the Clean Plate Club.

It’s a chance to enjoy yourself and a good meal. So savor it, take your time, and try these:

• Eat your protein first, or at least a few bites of it. High protein foods take longer to

digest and really put the acid in your stomach at war to break them down. You want

your stomach to get working on breaking down these foods before anything else gets

a chance to absorb the acid. It will also help reduce the blood sugar spike that typically

will occur after eating most refined carbs. Keeping your blood sugar levels stable, your

body will be less likely to store extra calories as fat at your next meal.

• Most restaurant entree sizes are massive, and the plates they serve it on can be

deceiving! It's easy to get carried away in conversation and eat more than you want.

You know that "OMG I'm so full I need to unbutton my pants when I get in the car"

feeling. If you get your entrée and see it’s really big, ask for a to-go container and

package up half of it to begin with. Lots of us have that “finish your plate”

subconscious mindset and will tend to keep eating even beyond fullness if there’s still

food on the plate. Try and eat the amount you would eat at home. Just because it’s on

your plate, it doesn’t mean you have to eat more.

• Eat slowly, take your time. Enjoy and savor one bite at a time. What flavors are you

detecting? What’s the texture and consistency of the food? Put your fork down

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between bites, and look at your food. This helps to send the signal to your brain so it

knows you're eating, so it'll be able to signal faster when you're full.

• Check in with yourself every few bites. Ask yourself this question: “Am I hungry?” It

sounds simple, but you’d be surprised how often the answer is “no.” If so, why keep

eating? Think of it this way, would you enjoy stuffing yourself now more than having

the same delicious meal again tomorrow when you’re actually hungry again?

• Don’t pick at your food after you’ve decided that you’re done. It’s easy to mindlessly

much while you’re chatting with others at the table, so take action here to stop it.

Cover your plate with a napkin, pour salt and pepper on it, or put your utensils on the

plate making them messy!

10. DESSERT

You’ve done so well so far, don’t fall off track now! You can have a delicious send-off without

completely depriving your sweet tooth, or skip it all together and be ok with that too.

I can probably count the times I've eaten a restaurant dessert on one hand...usually because

I'm too full by then, or I prefer to make my own when I get home (like this, this, this, or

this). It tastes just as delicious and is more in line with how I want to look/feel.

• You can never go wrong with fruit as a dessert, as long as it’s not buried under syrup

or whipped cream.

• Split it with someone else or have a bite or two of someone else's dessert – savoring

each bite to the fullest.

©Healthy Eaton, 2017 www.HealthyEaton.com

• Skip the sugary toppings if you order an ice cream or cake (full fat is better for you

than fat free!) order it without any toppings to save on extra sugar.

• Add protein or healthy fats when you can – like nuts on top of ice cream, to help

balance out all of the sugar.

• Make your own dessert when you get home. You can control what goes into it and

how much gets used. Check out the links above or make your own fruit/yogurt parfait,

an acai bowl, or berries with a simple whipped coconut cream!

BONUS TIPS:

• It’s so sometimes hard to not fall for sleazy marketing efforts too. For example, when a

traditionally not-healthy restaurant (like fast food) promotes some “healthy foods” on

their menu. Take Chick Fil A and their Kale Superfood Salad. I’ve seen it advertised

online as being “crazy healthy!” But doing a little digging by looking at the nutrition

facts and ingredients list will reveal that the salad contains nearly 4 teaspoons of sugar

(which will spike your blood sugar and release insulin – a fat storage hormone),

genetically modified soy (pesticide exposure has been linked to cause Parkinson’s

disease, breast cancer, weight gain, allergies, depression, diabetes, antibiotic

resistance, and more), sodium benzoate (linked to hyperactivity, premature aging,

cancer, Parkinson’s disease), maltodextrin (made from GMO corn and linked to weight

gain, bloating, gas), yeast extract (linked to headaches, obesity, neurological and brain

©Healthy Eaton, 2017 www.HealthyEaton.com

damage, liver toxicity), and calcium disodium EDTA (accumulates in the tissue in our

bodies, linked to kidney damage, kidney failure, headaches, fatigue, aching joints).

• What about a restaurant that calls themselves “healthy” but is actually far from it…I’m

pointing my finger at you, Subway. Sure it might be a bit healthier than getting a

double cheeseburger from McDonald’s, but it’s a far cry from being healthy.

• Keep in mind: Guilt can ruin everything! You can choose to not feel guilty (it's hard for

many of us!), or you can give yourself less to feel guilty about. A few small eating

strategies will make your experience eating out a positive one and help build

momentum for next time.

• If you do over-indulge, let it go and move on! Here’s a tip on how to do that 😊

• Recent brain research shows that beating yourself up for a “slip” in healthy habit sets

the stage for a full tumble off the wagon. Instead, remove the wagon to begin with.

Focus on making choices based on what you want to feel in that moment and after

you eat it, and if you eat something just because you wanted it and it looked amazing,

remember it was your choice, and move on.

Wish you could eat and stay healthier in general, but travel a lot? I have LOTS of free tips for

you about that: here you go!

Did you enjoy these ways to eat healthier while eating out? Do you do any of them already?

Think of any I missed? Let me know! Click here.

©Healthy Eaton, 2017 www.HealthyEaton.com

ABOUT THE AUTHOR

Samantha Eaton is a Certified Health Coach and Personal Chef

located in Charlotte, NC. She is passionate about helping women

reach their happy & healthy weight, and improve their relationship

with food and their body.

She works with clients through customized health coaching,

offering a unique, structured, easy-to-follow anti-diet approach.

This helps them have more confidence, more energy, and finally

look and feel like the BEST version of themselves – without having

to rely on crazy food restrictions or willpower to stay on track.

Samantha’s approach will help you get the motivation,

accountability, and tools you need to overcome the overwhelm,

clear up the confusion, and build healthy eating and lifestyle habits that last!

WANT MORE?

Here are a few ways for us to see more of each other to move you closer to your goals!

1. Get a sneak peak into a Health Coach’s life/eating habits PLUS lots of health tips,

motivation, and delicious recipes on my social media!

2. Check out my Health Coaching program where you’ll get personalized support and

accountability to transform your mind and your body in a way that’s fun, flexible, and

free of harsh restrictions. NOTE: The program is NOT diet-based! Learn more.

3. MY BONUS GIFT TO YOU! Schedule a complimentary 30-minute health

coaching session with me (via phone or video chat). Click here to book it!

Don’t put your health goals off any longer, book today.