3 Tips for Eating Out From an Anti-Diet Dietitian
Written by Isabel Vasquez, RD, LDN
It’s Friday night. You’ve had a busy week and you’re sick of cooking. You’re ready to sink into much-needed relaxation mode. You turn on the TV and decide to get takeout. But wait.
You start looking at restaurant menus. You see calorie counts. And you’re not eating carbs. And you’re staying away from processed food.
Before you know it, deciding on a place to order from becomes a humongous stressor—a decision between being “good” or getting what you actually want.
Does this experience resonate with you?
Eating out is often demonized by diet culture, but it doesn’t have to come with guilt and stress. Here are 3 tips to manage eating out from a non-diet dietitian:
1.Be realistic.
Consider what your expectations are for how often you will cook vs. eat out. Cooking every meal every day may not be realistic for you. If you’re in a position where you can access and afford takeout, it can serve as a useful self-care tool in giving yourself a break from cooking.
Be realistic about how often it’s reasonable for you to cook vs. order out. Consider how hectic your schedule is and whether cooking is something enjoyable for you or not.
This may also mean brainstorming some low-effort meals that can help lower your takeout cost, if cost is a concern.
2.Reframe judgmental thoughts.
Show yourself compassion instead of judging yourself for ordering out.
If you’re constantly judging yourself for getting takeout, or feel like ordering out is a temptation to eat things you normally wouldn’t, this is a great opportunity to reflect on the ways the diet culture voice is still present.
Focus on doing what best serves you. Maybe you ate a takeout meal that didn’t leave your body feeling great. For one, that’s totally normal. It happens and it’s okay. And it doesn’t mean that will happen every time you order takeout.
Can you look at it as a learning opportunity so that in the future you can try something else that may leave you feeling better?
Finally, focus on what would satisfy you in that moment. Think of qualities like the texture, temperature, and taste of food that you want as opposed to something like the calories.
3.Learn what best serves YOU.
You know your body best, so pay attention to how your body feels following different meals.
Also, note how you feel not just physically, but emotionally and mentally. Sometimes, a break from the kitchen is just what you need. Sometimes, working up the motivation to cook a meal ends up giving you a welcome sense of accomplishment.
Note: if you often feel like your energy is drained and that hinders you from cooking, consider what your eating pattern is like.
Are you someone who forgets to eat lunch? Do you have food rules about when you’re “allowed” to eat? Maybe you’d benefit from larger meals and/or an afternoon snack to boost your energy levels.
Final Thoughts
Overall, eating out can be a great way to get a break from cooking, try new cuisines and support local businesses.
Remember to be realistic about your expectations for how often you can cook vs. how often you want to eat out, work on reframing any judgmental thoughts, and learn what best serves you!
For education on how to ADD nutrition to your favorite Latine cultural dishes, make peace with food, and focus on your health without dieting, join our nutrition library for just $27/month.
If you liked this post, you may also like:
Why Do I Feel Guilty After Eating?
