Initially, navigating the restaurant world can be quite intimidating as at first glance, menu options will always appear limited.
Regardless of the Transition Program you choose, one of our practitioners will teach you our tried-and-true strategies for dining out at almost any restaurant without having to sacrifice your goals or your satisfaction.
Explore below some general techniques we suggest to anyone who wants to eat out and eat healthy. Access our full strategy plan for navigating the restaurant world when you begin your own transition.
Identify Obstacles
Limited Choices:
Realize many restaurants have limited options listed on the menu. This may require altering the menu items in a creative way. Learning how to do this takes time and practice.
Being Singled Out:
Due to altering menu items, you may find yourself being singled out. This may be embarrassing at first. You may even find yourself getting harassed by the wait staff or company you keep. However, most people will respond to your cues. If you seem uncomfortable, they will respond accordingly. If you act confidently, as if you have done this for years, you will likely find others listening in on your healthier, creative order.
Hidden Ingredients:
An obstacle so obscure few people even realize it before transitioning is hidden ingredients in restaurant food. Watch out for the following:
* Buttering of rice and breads
* Chicken broth and oil in soups
* Dairy in bread
* Dairy protein (casein) in soy cheese
* Pork or lard in beans
* Oil in some tomato sauces or salsas
* Refined flours in many whole grain products
* Egg products in Chinese foods
Employ Effective Solutions
Knowing what some of the obstacles are to successfully navigating the restaurant world allows you to employ helpful solutions to overcome them. See a sample listed below:
Choose several side dishes as your meal plan:
Often restaurants have a great selection of tasty side dishes. Some to look out for include: baked potatoes, hash browns (request them dry), vegetables, rice (ask if buttered), or corn (ask if buttered). You may even find this cheaper than the cost of ordering an entree.
Do not be afraid to ask for a change in the menu:
Many restaurants are willing to cook with little or no oil in their dishes. When ordering bread, emphasize dry or toasted. Ask for steamed rice or vegetables instead of fried. Do not rely on a general response from a waiter that all dishes cannot be altered. They likely never thought to ask about oil, etc. You may be surprised at what a restaurant is willing to do to help you when asked.
Tell the waiter you are vegan:
If there are no options on the menu, tell the waiter you are vegan and ask if there are any meal options that s/he could recommend.
Do not be afraid to ask for clarification on ingredients:
Avoid the hidden ingredients listed above by asking for clarification on menu options.
Participate in the selection of the restaurant:
When possible, actively participate in the choice of restaurant. Choose restaurants that have more options such as Asian, certain Mexican, certain American, and "health food" restaurants.
Eat before you go out:
If you know you will be going to a restaurant that offers little or no choices and is unable or unwilling to alter its menu, it is a good idea to fill up on a tasty meal beforehand. This leaves you free to spend your time socializing at the restaurant, instead of struggling to satisfy your hunger pains.
Simply Do Your Best:
Know that sometimes all you can do is your best under the circumstances. In these situations, the meals may not be "perfect." Sometimes you may have to settle for a meal that has more oil or fat than you are used to. Do not look at this as a setback. This is part of the transition process.
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