Dining out can be challenging when it comes to brain-healthy eating. Here are a few ways I stay on track when I’m eating in a restaurant:
1. Say no to the breadbasket. When it’s not on the table, there’s no temptation to eat the bread. I also don’t order appetizers because they usually aren’t healthy or gluten-free and the main meal in most restaurants is more than enough food. If I’m with a group, I just say I’m not that hungry and will wait. I focus on the conversation and enjoy the people.
2. Take your own “stuff”. I usually take my own homemade salad dressing because the restaurant choices are full of sugar and bad oils. I order my salad without dressing and carry mine in a small container in my purse. Here’s a recipe – compare the ingredients to the store-bought dressings you may have in your refrigerator:
- extra virgin olive oil
- red wine vinegar
- fresh basil
- fresh oregano
- fresh parsley
- salt
- ground black pepper
If you prefer the convenience of using salad dressing that’s already prepared, Primal Kitchen is a good brand to use. It’s made with avocado oil and no added sugar.
Saturday morning after our yoga class, Robert and I sometimes go to Panera Bread. Since there’s nothing on that menu I eat, I just take my own food. I know that sounds odd, but he likes going there and I can navigate. The night before I make chia seed pudding, put it in a container and take it with me. I buy green tea, Robert orders what he wants, and I eat my chia seed pudding. In case you want the recipe, it’s super easy:
- 2 Tbls chia seeds
- 1/2 cup full fat coconut milk
- a splash of vanilla, a sprinkle of cinnamon and a couple of drops of Stevia
- I sometimes add a few sliced strawberries on top
- Stir it up, refrigerate overnight
You might be surprised to know that a lot of people take their own “stuff” into restaurants. A friend of mine told me she takes her own “tortillas” to Mexican restaurants. They’re called Egg Thins with Cauliflower, the brand is Crepini and she buys them at Costco. They’re gluten, dairy and sugar free.
3. Preview the menu online to decide in advance what to order This is especially important if you’re just getting started or going to a new restaurant. Decide in advance and you don’t even need to look at the menu when you get to the restaurant – it’s a simple strategy that prevents temptation and impulse ordering.
4. Avoid starchy carbs like potatoes by asking for mixed vegetables; steamed if possible. I’ll usually order fish and vegetables or salads at most restaurants.
5. Order from the “sides” part of the menu for a main meal Recently for breakfast I ordered from the sides: 2 scrambled eggs, mixed greens and avocado mash.
Staying true to the Ketoflex 12/3 diet and lifestyle gets so much easier with time and tweaks. It takes a little planning, a little practice, and a few missteps to get comfortable with it. Some restaurants need to be completely avoided, like Italian and fast food, and sometimes you have to get creative, but it’s worth it.
Angela Chapman is a Bredesen ReCODE Practitioner, Functional Diagnostic Nutrition Practitioner and Functional Health Educator. If you’re searching for practical ways to protect your brain health and avoid Alzheimer’s disease, her Sunday email is a great resource for you.