By: Paige Valentik MPS, RD, LDN

The Valentik clan is heading out west this week for vacation! When it was just John and I traveling, we did little nutrition/food-related planning. But, we can’t get away with that with two hungry toddlers. So, the plan is to grocery shop as soon as we get out there and try to eat and cook “at home” as much as possible. Eating out is inevitable, though, like for our Character Breakfast in Disneyland and wherever kids eat free because who wouldn’t want to take advantage of that?! With eating out on my mind, I figured I’d share some of my plan that can be implemented in any eating out scenario.

The secret to eating out: You just need to focus on what you can control.

1. Portion Size: Eat What Feels Good, Not What’s on the Plate: Here’s the deal: restaurants often serve 2-3 times what a typical portion should be. That doesn’t mean you have to eat it all. Split your meal with a friend, ask for a to-go box up front, or just tune into your own fullness cues and stop when you’re satisfied—not stuffed. Just because it’s on your plate doesn’t mean it has to be in your stomach.

A fun, easy tool I frequently share with my nutrition clients is the hunger scale. It helps you stay in tune with your hunger cues…see below:

2. Drinks: Skip the Sugar (and Maybe the Alcohol): Sodas, sweet teas, fancy lemonades, and cocktails are all sneaky calorie bombs. They don’t fill you up, but they do spike your blood sugar and add a bunch of unnecessary calories. Water, unsweetened tea, or sparkling water with lemon can still feel fancy without undoing your whole day. If you want a drink, try limiting it to one and savor it.

3. Appetizers and Dessert: Are You Actually Hungry, or Just Caught Up in the Moment?: It’s easy to say yes to a plate of nachos or a bread basket when you’re just sitting there chatting and waiting (and probably truly hungry anticipating your meal). And it’s easy to say yes to a sweet dessert that you rarely have especially if those around you are diving in. But often, appetizers and dessert are more about habit than hunger. You’re not depriving yourself—you’re just choosing to treat your body kindly.

4. Ask for Healthy Swaps—Servers Are Used to It: Don’t be shy about asking for small changes. Think grilled instead of fried, dressing or sauce on the side, or swapping fries for a side of veggies. Even something as simple as asking for light oil/sauce or skipping the cheese can make a difference.

Eating out doesn’t have to mean throwing your health goals out the window. It’s all about balance and making small, mindful decisions. You may not control the menu or how the food is cooked, but you can control what and how much you eat. And honestly, sometimes that’s all you need to stay on track while still enjoying yourself.