Healthy Eating Options by Dr. Sara Detox Toronto Naturopath
Blog Fitness + Nutrition

Healthier Options When You’re Dieting

So you’ve been trying to eat well and find healthier options.

You’re cooking at home and side stepping the sodium, fat, and calories found in many restaurant foods.

But let’s face it – you’re tired of cutting veggies and toiling away over the stove.

You want to go out and enjoy healthier options that somebody else cooks for you!

And there’s nothing wrong with that…

But, eating out can either make or break your health efforts.

What you choose from the menu and how often you eat out matters.


Here are tips to help you find healthier options at your favorite restaurant.

1) Think about selecting a few small dishes instead of one heavy meal.

If you cobble together a fruit plate with a soup or salad, you have nothing to worry about. Try to order soup that isn’t overly creamy or heavy. The clearer the soup, like miso or vegetable, the better.

And, let your server know ahead of time that you don’t want any bread brought to the table.

When it’s sitting in front of you, it’s just way too tempting.

2) If you order a full meal, take home the leftovers.

Why not opt for healthier options like a small salad or mixed olives to satiate your hunger before dinner is served?

This way you won’t mindlessly scarf down dinner.

You may even split dinner in half and take the rest home for tomorrow.

3) If you insist on eating a dish like pasta, choose healthier options like marinara over alfredo sauce.

Cream-based sauces contain more unhealthy fat and calories. The same goes for salads.

Many people choose Caesar salad thinking they are eating healthy.

If you call it a salad, it has to be healthy, right?

Wrong.

If we assume that all foods with lettuce are healthy, then I would put lettuce over a plate of brownies and indulge.

Caesar salad dressing is one of the worst kinds out there. Plus croutons are fried pieces of bread.

Take into account every ingredient since they all add up in the end. One measly Caesar salad can add 500 calories to your meal.

4) If you want to order a sandwich, here’s what I suggest.

Go ahead and order one, but stay away from processed meats, cheese, and again, those creamy sauces. Opt for grilled chicken, fish or mixed veggies.

Rarely do restaurants offer “healthy” bread, so you may want to pass on the bread.

5) If you have an option between grilled or fried, go for grilled.

Anything fried is a no-no. Also, choose fish or chicken over beef and pork.

Chicken and fish are leaner and meaner.

In the end, choose restaurants carefully.

If the menu is known for unholy creations like donut burgers (why would anyone eat this monstrosity is beyond me), skip this joint and choose one that you know has healthier options.

It may require a bit of research, but it’s well worth it in the end.

I’m a firm believer in having fun, going out, and enjoying life.

My suggestion?

Balance eating out with staying in and learn to choose the right restaurant foods.

Don’t be afraid to modify the menu and ask for alternatives. These days, servers and chefs do their best to accommodate.

Cheers to choosing healthier options!

p.s. Leave a comment below and let me know your favorite healthy restaurant. Next time I’m in your area, I’d love to check it out!

Dr. Sara
Dr. Sara Celik is a Canadian licensed Naturopathic Doctor with 15+ years of experience serving patients in Ontario. She is a sought-after speaker and passionate leader in the Health & Wellness industry carrying a wealth of experience in the field of integrative medicine.

Dr. Sara has appeared on multiple radio shows/podcasts, the W Network, Breakfast Television and CP24. For almost 5 years, she worked as the National Spokesperson for a well-known digestive wellness brand, educating across the globe on gut health. Dr. Sara has been named a rising star in Canada receiving the Generation Next award for her outstanding contribution to shaping the future of Canada’s grocery industry. She frequently contributes to large publications and has been published in Best Health Magazine, The Globe and Mail, Sweat Equity, Grocery Business, Inside Fitness, Canadian Living, Elevate, HELLO, and ELLE Canada.

Dr. Sara’s approach to healthcare is not as easy as taking a pill. The “quick-fix” approach is not one she subscribes to. While there’s a pill for just about everything, rarely do prescription drugs stop the course of disease - they merely mask symptoms. Dr. Sara believes true health requires a commitment from both the doctor and the patient.

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