Eating out can be simple and stress free with real food knowledge and pre-planning in regards to the menu. To ensure you don’t get stuck with only deep fried options when you run out of leftovers, or accidently leave your lunch on the kitchen bench at home, here are our top 5 tips: 1. Keep it simple. You can find an omelette, salad, stir fry, or simple protein and salad or vegetables at almost any caf├⌐ or restaurant. 2. Research. On your next walk, investigate the cafes near your place of work to ensure you can access something healthy in your lunch break when you are often short of time. 3. When invited out, do your homework. A simple Google of the menu prior will allow you time to decide on something that you’re comfortable eating, or to phone a friend if you are unsure. 4. When in doubt, ask. Most waiters are extremely accommodating and you can always order dressing on the side, make a simple ingredient swap, or substitute anything deep fried for a baked potato or extra greens. 5. Do your best. See if you can find a meal that is as close to what you eat at home as possible. More vegetables, healthy carbs, moderate protein and the inclusion of good fats. If you have to choose between A and B, choose the meal that has the most vegetables every day! We’ve compiled our favourite options to help you navigate your next menu. Breakfast Caf├⌐ Omelette with side of avocado Poached eggs on sourdough with avocado and tomato Eggs, bacon, tomato, spinach, mushrooms Baked eggs with rye bread Acai bowl be mindful of excess fruit, dried fruit and sweet toppings Lunch Caf├⌐ Chicken and avocado salad Roast vegetable and quinoa salad Quiche or Frittata and salad Sashimi, yakitori and edamame Wholegrain wrap with tuna/falafels, lettuce, tomato, carrot and cheese Dinner Pub/Hotel Baked or crispy skin salmon with baked potato and beans Grilled or macadamia crusted barramundi 125/250g rump with vegetables or salad 125/250g scotch fillet vegetables or salad Greek Saladeating-out-101-1


Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change. Sam Wood has over 18 years experience in the health and fitness industry, and is recognised as one of Australia’s leading experts and media commentators. He is also the founder and trainer at Australia’s number one online fitness and nutrition program, and owner of Australia’s largest personal training studio, The Woodshed.