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Eating well while dining out isn’t about skipping the fun — it’s about showing up with a game plan. Here’s how I navigate it without missing out on the moments that matter (or the food that tastes amazing).

1. Plan Before You ForkScrolling through the menu ahead of time isn’t just smart — it’s empowering. I always pick out my dish before I even set foot in the restaurant. That way, I’m making decisions based on my goals, not my hunger pangs.

2. Build a Better Plate

Think of your plate like a puzzle: lean protein, whole grains, and colorful veggies. When those pieces come together, not only do you get balanced nutrition — you also feel satisfied and less likely to overeat.

3. Don’t Fear the AskThere’s no shame in requesting a grilled option instead of fried, or asking for sauces on the side. It’s your meal. Own it. Most chefs are totally cool with making small changes, and your body will thank you later.

4. Portions Are a Power MoveRestaurant servings tend to be … generous. I usually split an entrée with a friend, or ask for a to-go box right off the bat. Half now, half later — and suddenly I’ve got lunch for tomorrow, too.

5. Hydrate! Hydrate! Hydrate!Sipping water between bites slows things down and helps keep hunger cues in check. I steer clear of sugary cocktails and soft drinks. Instead, I go for sparkling water with lime, unsweetened tea, or a light, simple cocktail if I’m feeling festive.

6. Skip the

All-Day FastOne of the biggest traps people fall into? Skipping meals earlier in the day to “save room� for a big dinner. That almost always backfires. I follow my normal routine — balanced meals, light snacks, and hydration throughout the day — and show up ready to enjoy dinner, not inhale it.

7. Savor EverythingIf I’m treating myself to something decadent (hello, tres leches cake), I slow. It. Down. I take a bite, actually taste it, and let that be part of the experience — not a guilty secret. Guilt has no place at the table.

Mindful, Not MiserableEating out should be joyful — not stressful. I don’t count every calorie or obsess over every bite. Instead, I pay attention to how I feel. Am I full? Am I enjoying this? Am I making choices that line up with how I want to feel tomorrow? That’s the kind of check-in that matters most.

And yes — I eat the pasta. Sometimes I order dessert. But I do it intentionally, with balance and joy, not from a place of restriction.

Remember, this week is not a make-or-break. What you do most of the time is going to make the biggest difference!