Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Balancing the demands of a busy professional life with maintaining healthy habits can be challenging, especially when dining out frequently for work. With company-sponsored dinners offering a variety of tempting meals, it can be easy to stray from your wellness goals.
But finding a way to enjoy these opportunities while staying mindful of your nutrition is essential for long-term health and is a worthwhile endeavor. That’s why this FitTRAC member submitted the following question, with concerns about maintaining her health and fitness whilst frequently eating out with colleagues and clients:
“Hey Coach Darren, I’ve been going out to dinner more often with coworkers and potential clients as part of my job – at least once per week for the last couple of months. These meals are usually paid for by the company too, which also makes it tempting to try new, fancy, and sometimes expensive dishes that I wouldn’t normally order (I hope they aren’t reading this lol).
While it’s enjoyable to experience different cuisines and indulge a bit, I’m becoming increasingly concerned that this is negatively affecting my healthy eating habits. I want to maintain my wellness goals without missing out on these social and professional opportunities.
I’d like to strike the right balance and enjoy these dinners without compromising my progress. Can you give me some tips on making smarter choices when eating out?”
This topic is one many professionals can relate to, so thanks for bringing it up! And check these tips out right away so that you can be prepared for your next night out with your colleagues and clients:
Plan Ahead and Be Menu-Savvy: Before heading to the restaurant, take a few minutes to check out the menu online. This gives you a chance to identify healthier options before you’re swayed by the sights and smells at the table.
Look for dishes that are grilled, baked, or steamed rather than fried. Opt for lean proteins like chicken, fish, or tofu, and ask for dressings and sauces on the side to control portions.
If the restaurant doesn’t post its menu online, you can still use general guidelines like prioritizing vegetables and whole grains, and avoiding heavy, creamy sauces.
Choose a Nutrient-Dense Starter: Starting your meal with a salad or vegetable-based appetizer is a great nutrition coaching tip for staying on track. Filling up on fiber-rich, nutrient-dense foods at the beginning of your meal helps you manage hunger and make better choices throughout the evening.
Be cautious with toppings like cheese, croutons, or creamy dressings—these can add extra calories without much nutritional benefit. Drinking water before your meal is another effective way to support your nutrition goals while dining out.
Mind Your Portions and Pace: Restaurant portions are often much larger than what you’d typically eat at home. Don’t feel obligated to finish everything on your plate. Consider sharing dishes with a colleague or asking for a to-go box when your meal arrives so you can set aside half for later.
Also, slow down and savor your food—eating more slowly allows your body to register fullness, reducing the risk of overeating. Engaging in conversation during the meal can help you pace yourself as well.
Remember, it’s all about balance. You can enjoy these special dining experiences while still making choices that support your health. It’s okay to indulge occasionally, but with a little planning and mindfulness, you can navigate these situations without compromising your goals.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.