Going out to eat at a favorite restaurant or trying somewhere new while traveling can be a lot of fun, but it can also be a big hurdle when looking for healthy options and taking cognitive function into consideration. Strategies like planning ahead and knowing how to watch for nutritional traps can make dining out not only enjoyable, but good for you, too!

Here at A Mind For All Seasons, we’ve compiled a list of methods to apply when going out to eat that can help take the guess work out of trying to make better choices not only for your body, but for your mind as well.

Our first suggestion is to go for water rather than a sugary soda or alcoholic beverage. Staying hydrated is an important aspect for the body and mind to function properly, and water is essential for transporting nutrients to the brain. In addition, drinking water before and during your meal can also help you feel full while aiding with digestion.

Opting for real foods rather than processed is always a great rule of thumb, no matter where you’re at. When perusing the menu, take note of the dishes listing whole, unprocessed ingredients as well as how they are prepared. Grilled proteins are a better choice than those that are fried, and filling up on steamed veggies or a salad instead of rolls or bread before the main course can reduce the urge to overeat while also incorporating fiber into the meal. These fresh veggies aid digestion as well as regulate blood sugar, which helps support cognitive energy. It’s a win-win!

Knowing that the brain requires healthy fats in order to maintain cell integrity and function, choosing fish, nuts, avocados, and olive oil are excelling decisions when it comes to dining out. Taking a look at the menu online ahead of time or calling the restaurant with questions about choices like dressings, cooking methods, or low-carb options can help plan ahead and avoid potentially making a hasty, less healthy choice that you may regret later when you’re feeling bloated, fatigued, and foggy.

Overeating is a huge contributor to impaired cognitive health and has many additional negative impacts. Typically, when dining out, it’s a social event and it can be easy to continue eating long after we’re full, especially when enjoying company and good conversation. Deciding beforehand to be mindful of the portion sizes, which can be quite large at restaurants, a great strategy is to ask for a to-go box with your meal so that you can box up what you don’t want to eat in one sitting. That way, it’s out of sight and out of mind and you aren’t tempted by the delicious food in front of you. This is an excellent option that supports metabolic flexibility while preventing blood sugar spikes and crashes.

Our final tip for going out to eat is…enjoy it! These strategies are here to help prevent compromising your commitment to overall health and cognitive function by making choices that align with your goals, not to leave you feeling deprived or that you have to turn down every invitation to dine out. Understanding nutritional content and the effect our choices will have on our bodies and our brains is a vital tool that can help with making informed decisions, rather than feeling overwhelmed by a menu!

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