267: Dining Out Toolkit | 3 Tips to Dining Out While Enjoying a Healthy Meal

Let's recap what we know up to this point. I've covered why eating whole plant-based foods is essential to optimizing health. We want to minimize processed and animal-based foods while adding more fruits, vegetables, legumes, and whole grains into our diets. In my recent episodes, I provided tips on how to do groceries and how to plan your meals. We even discussed items to keep in the fridge, freezer, and pantry.

Today's Thursday Health Tip discusses maintaining a healthy plant-based diet while dining away from home at restaurants and with loved ones.

You will learn the following:

• How to find restaurants with plant-based options 
• How to quickly review a menu and order healthy meals 
• How to enjoy dining with others without feeling awkward  

To visit other health topics, simply go to my website:  

Healthylifestylesolutions.org

If you'd like a copy of my Practical Tips To Going Plant-Based, visit: https://bit.ly/mayaspracticaltips

1. Restaurants - You dine with the family or go out on date night. You are relatively new to this way of eating and want to maintain your lifestyle—no need to worry too much about what you will eat. Start by checking out the Happy Cow website: https://www.happycow.net/. Type in the name of your city to see what pops up. You will see three main categories - green for fully vegan restaurants, purple for vegetarian restaurants, and red for restaurants that offer vegan options. As I was exploring the site to share details with you, I learned about two more fully vegan restaurants that opened in the Dallas area. Keep in mind that some of the foods are not necessarily the healthiest. Sometimes vegan foods are the veganized versions of the standard American diet. Some are still very processed and prepared with lots of oil and sodium—vegetarian restaurants such as juice bars, Buddhist cafeterias, Hare Krisna temples, or Indian restaurants offer great options. You will need to omit the dairy and see if you can get oil-free options. The main problems you will run into when eating out are the sodium and added oils in your food. Over 75% of our sodium intake comes from processed foods and eating out. My experience has been that I do not have a hard time eating at restaurants. Mexican, Italian and Asian restaurants have plenty of choices for those who do not want to eat animal-based foods.

2. Check out the menus: Let's say that you do not have access to this app or that your area is limited to vegan restaurants. We have found that steakhouses have great side dishes, baked potatoes, and salads that you can enjoy. The trick is to carry a healthy sauce or dressing to top your salad. Be bold about asking the wait staff about possible options. Do not tell them that you are vegan. Say that you do not eat meat and are lactose intolerant. This helps them understand what foods you cannot have. Many people need help understanding what vegan foods are. Check out the menu to see how you can put a meal together. Pasta marinara topped with veggies is relatively easy. A baked potato with a side of sauteed vegetables will also work. I enjoy ethnic restaurants because they have plenty of plant-based options.

3. Who you are dining with matters: Say you are eating with family or friends. Sharing a meal is special. Do not make a big deal about your diet. If someone asks about your diet, reply that you are trying it to see how you feel—no need to argue about your diet or debate the topic. When dining together, avoid answering questions about veganism. If you are eating in someone else's home, find out what your host will be cooking and see what dish you can take. You can roast veggies, cook a vegan lasagna or make a casserole dish. You do not even need to tell people that the dish is vegan.

Why do others have a hard time accepting our dietary changes? 

• They do not know what your diet is about, making them uncomfortable. It is as if they question whether they are also expected to make these changes.
• If you live together, for example, in a marriage or a parent/child dynamic, family members may feel that they have to cook separate meals for you. This is not necessarily the case. You can help prep the meals so that your food is covered, and they can add meat and dairy to their portions.  
• Some family members think that it may become more expensive to eat plant-based.

So here is the deal. Focus on doing what you feel is right for you. Be kind and respectful, and be a living example of what this lifestyle can do for your health.

I never made a big deal about my dietary choices. I stopped eating red meat and pork when I was in college. Then I eventually moved away from my family. From time to time, I would stop by a natural food store to purchase items for myself when visiting family. I found that being prepared with my meals reduced the attention I would've received had I simply sat there complaining about having nothing to eat.

My message to you is to continue to enjoy your loved ones. If someone is genuinely interested in your diet, set aside time to have that conversation away from the group.