Dining out can be a great time to bond with friends and family, but it can also be challenging to make the right choices to support your gut health. This guide will help you make informed choices that align with our dietitian-approved meal plan, ensuring you enjoy your meals while supporting your overall well-being.

General Tips

1. Research the Menu: Before heading out, look up the restaurant’s menu online. Identify options that fit within your dietary preferences.
2. Ask Questions: Don’t hesitate to ask the server about how dishes are prepared. Request modifications if necessary to meet your needs.
3. Portion Control: Restaurants often serve larger portions than necessary. Consider sharing a dish or taking half of it home.

Breakfast Options

• Omelets and Scrambles: Choose those with plenty of vegetables and lean proteins. Avoid options with lots of heavy cheeses or processed meats.
• Whole Grain Toast: Opt for whole-grain options and minimize use of spreads high in added sugars.
• Fruit and Yogurt: Choose plain yogurt and add fresh fruit for sweetness. Avoid large servings of granola with added sugars. 

Lunch and Dinner Options

• Salads: Select salads with a variety of colorful vegetables. Add a lean protein like pan-seared chicken, fish, tofu, or beans. Choose dressings make with olive oil and vinegar or citrus over others. You can request dressing on the side if you’re uncertain how much dressing will be used.
• Pan-Seared or Baked Proteins: Opt for pan-cooked, baked, or steamed proteins such as fish, chicken, or tofu. Limit fried or breaded items.
• Vegetable Sides: Choose steamed, roasted, or grilled vegetables. Limit those cooked in cream or butter-based sauces.
• Whole Grains: Look for dishes that include whole grains like brown rice, quinoa, or whole wheat pasta. Limit refined grains and heavy sauces.

Snacks and Appetizers

• Fresh Fruit: Select fresh fruit options when available.
• Vegetable Platters: Opt for vegetable platters with hummus or other dips made with real, whole foods.
• Nuts and Seeds: Choose unsalted nuts or seeds as a healthy snack option.

Drinks

• Water: Always a safe and healthy choice. Add a slice of lemon or lime for flavor.
• Unsweetened Tea: Green tea or herbal teas are good options.
• Smoothies: Choose smoothies made with whole fruits and vegetables, limiting added sugars and syrups.

Desserts

Sorbet: Choose fruit-based sorbets over ice creams or heavy desserts.

Fresh Fruit: Opt for a fresh fruit bowl or a fruit-based dessert.

Dark Chocolate: A small piece of dark chocolate can be a satisfying and healthy dessert choice.