How to Make Healthy Choices When Eating Out
- Caylin Goodchild
- 5 days ago
- 2 min read
Sometimes restaurant menus can be overwhelming—especially when you’re trying to make a nourishing choice for your body!
At Caylin Goodchild Dietitians, we want to equip you with the nutritional knowledge to help you feel confident when choosing the healthiest option possible.
Remember, some meals are there simply to be enjoyed on occasion, even if they’re not the most nutritious. Others can be chosen intentionally to support your health goals.
Use these tips next time you dine out to help guide your choices.
Colour, Colour, Colour!
Did you know that different colours of fruits and vegetables offer different health benefits? It's always a good idea to get a variety of colours on your plate. Dietitians like to call this "eating the rainbow"—because the more colours you include, the broader the range of vitamins, minerals, and antioxidants you'll get.
Fatty Fish – A Must!
Many people struggle to eat enough fish. Why not use your meal out as the perfect opportunity to optimise your intake?
Fatty fish are especially nutritious due to their high omega-3 content. These include salmon, trout, mackerel, herring, pilchards, and sardines. Ideally, we should be enjoying these types of fish at least twice a week. If that’s a challenge, you may want to consider an omega-3 supplement to help bridge the gap.
Up the Fibre!
Fibre is an often overlooked plant-based carbohydrate that offers powerful health benefits. It supports digestion, gut health, blood sugar control, cholesterol regulation, and helps you stay fuller for longer. It can even reduce your risk for certain cancers!
Boost your fibre intake when eating out by:
Ordering a side of vegetables or salad
Choosing meals that include beans, lentils, or chickpeas
Opting for whole-wheat or rye bread when ordering sandwiches or toast
Certain Fats Are Good for You!
Did you know that completely avoiding fat can be harmful to your health? Healthy fats are essential for hormone production, brain function, cell growth, and vitamin absorption.
Good fats typically come from plants and include:
Avocado
Nuts and seeds
Olive oil
Including a small amount of these in your meal is a great way to support overall health and satisfaction.
Psychological Well-Being Matters Too
Some foods hold a special place in our lives—like a Friday night McFlurry or a big bowl of pasta at your favourite Italian restaurant. These meals are more than just nutrition; they’re connected to memories, traditions, and joy.
Looking after your health also means caring for your mental well-being. It’s okay to enjoy these foods without guilt. A healthy relationship with food includes both nourishment and enjoyment.
Want to equip yourself with more practical, personalised nutrition knowledge? Why not book a consultation with one of our dietitians today—we’re here to help you feel confident, supported, and empowered on your health journey.
We have branches in Lonehill, at Concourse Medical Centre, and in Dainfern, at Chartwell Corner Shopping Centre.
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