Clean Eating Out Guide

Try to limit your dining out during this 4 week period if you are able - you'll be able to get back

to it later AND it may help you get more creative in ways to spend time with people that's not

focused around food. However, this isn't always an option, so here are a few things to think

about:

1) Look at the restaurant website ahead of time

2) Try to pick a restaurant that is gluten-free friendly (there are many online resources)

3) When you arrive at a restaurant ask for a dietary restrictions menu (also “gluten free” or "for

people with allergies")

4) Think beyond the menu - look at the items they have available and mix and match - they

put together items they think go best together, but that doesn't mean you can't mix it up.

Restaurants are getting really used to this!

5) Keep it simple - still focus on 1/2 of your meal being green, 1/4 lean protein, 1/4 healthy

carb (there will naturally be some fat since you are eating at a restaurant). You'll get a

fish/chicken/beef/veggie protein, a salad or some steamed green veggies and a carb like

brown rice/quinoa/sweet potato

6) The most important items to avoid while eating out are gluten/dairy/soy/sugar as those

items have the greatest affect on our health and take the longest to get out of our system.

Don't stress if they use a little vinegar in a sauce/dressing

7) Make your water more interesting by asking for some mint, berries and/or lime/lemon

8) Make friends with your server - let him/her know what you are trying to avoid and say you'd

appreciate their help in making some suggestions

9) Make sure the people you are dining with know what you are doing and just make light of

it. They may make fun of you, but hopefully they'll support you!