There are lots of perks to eating out which is why so many of us enjoy treating ourselves to a night out. For us, eating out mean less preparation, stress, grocery shopping, and clean up but more oversized portions, butter and added inches. Although it’s okay to have an occasional splurge in our diet, we don’t want to completely kill it with one meal.  With just a few simple tips, dining out can be healthier and won’t leave you feeling so guilty. 

By taking a few tips into account, you will no longer feel overly bloated and ashamed after eating a restaurant meal, but instead you can still enjoy all the benefits of dining out while maintaining a healthy diet! 

•    Plan ahead- If you know you’re going to be going out for dinner, eat a lighter breakfast and lunch.

•    Look for menu terms such as baked, broiled, grilled, roasted or steamed, which can refer to less fat and less calories

•    Watch out for menu terms that can mean more fat and more calories such as batter-fried, rich, buttered, creamed, breaded or crispy. 

•    Hold off on the bread and appetizers- these can be very tempting when we’re hungry but they add a lot of fat and calories to our diet BEFORE we even touch our meal.

•    Due to oversized portions, split a meal with another person or simply order the regular or child size portion. This applies to desserts as well!

•    Dressings- Ask for them on the SIDE! By doing this, you are able to control the amount of calories that you’re adding to the meal or salad. For salads, order light options.

•    Substitute unhealthy sides like fries, for something healthier like a side salad or fruit. If you don’t want to give up the fries completely, split them with a friend!

•    Beware of the Unlimited Buffets!!! If you’re like most of us, you probably have a tough time controlling the amount of food you eat and stopping when you know you should. Rather than tempting yourself, choose another restaurant that doesn’t have a buffet or unlimited options. 

•    Fill up on fruits and veggies.  Eat them before you start on the main dish and always add vegetables to sandwiches, burgers or pizza to make your meal more balanced. 

Information was found courtesy of




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."



Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.



Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!



Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.



My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.



Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.



I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.



I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.



I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!



I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.



I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.



I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!



I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.



I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.



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