Eating Healthy at Restaurants: Tips for Dining Out Without Derailing Your Goals

Let’s face it: eating healthy at restaurants can feel like an uphill battle—especially when you're trying to stick to your macros, avoid food guilt, and still enjoy yourself. But good news: you don’t have to choose between a fun night out and staying on track. In this episode, I’m walking you through practical, judgment-free tips for dining out that actually work in real life. So if you’ve ever felt like eating out on a diet means blowing all your progress or "starting over on Monday"—this episode is here to change that. You’ll learn how to eat healthy at restaurants without obsessing over every bite or carrying around your food scale. Join me to learn more about: (00:01) A client story + hacks that prove eating healthy at restaurants doesn't mean missing out (02:15) How to eat healthy at restaurants: How to estimate portions confidently without a scale or stressing out (08:30) My favorite tips for dining out smarter—not stricter (yes, you can still enjoy the meal!) (19:00) Not tracking? Here’s how to eat out healthy using visual cues, portion control, and simple swaps (20:10) The “menu trick” I recommend to clients who want to stay aligned with their goals before they even sit down when eating out on a diet If you’ve ever felt stuck trying to figure out how to eat healthy at restaurants while still making progress toward your goals, this episode will give you the confidence (and game plan) to walk into any restaurant and feel in control —without restriction or regret. And just for fun, I'd love to know: What was your biggest takeaway from today? Was it the ABC meal strategy? Pre-logging? Using AI to help with estimating? If you're listening on Spotify, you can comment directly on this episode and let me know. Or DM me on Instagram @emilyfieldrd . Tell me the one thing you're going to try next time you go and eat out. I'd love to hear from you and cheer you on! RESOURCES MENTIONED IN THIS EPISODE: Access free and low cost resources and services from this episode HERE! Portion Size Guide CONNECT WITH EMILY FIELD RD: Instagram Website Facebook