How to Enjoy Dining Out Without Ruining Your Healthy Diet

 


Eating out is a common part of modern life, whether for social gatherings, business meetings, or simply convenience. However, it can be challenging to maintain a healthy eating routine while dining at restaurants or fast-food spots. Here, we answer common questions about making nutritious choices when eating out, especially in Nigeria, where local delicacies are a delight.

Q1: Can I Really Eat Healthy at Restaurants?

A: Absolutely! The key is to make intentional choices. Opt for meals rich in vegetables, lean proteins, and whole grains while avoiding excessive fried and processed foods.

Q2: What Are Some Healthy Local Nigerian Foods to Order?

A: Many Nigerian meals can be nutritious when prepared the right way. Some good options include:



  • Grilled Fish or Chicken – Instead of fried proteins, go for grilled or roasted options.
  • Moi Moi or Akara – Steamed moi moi is a high-protein option, while akara can be enjoyed in moderation.
  • Efo Riro (Vegetable Soup) Without Excess Oil – A great source of vitamins and fiber.
  • Okro or Ogbono Soup – Both are rich in fiber and nutrients, best paired with whole-grain swallows like wheat or oat fufu.
  • Brown Rice Jollof – A fiber-rich alternative to white rice.

Q3: How Can I Avoid Overeating at a Restaurant?

A: Portion control is key. Consider these tips:


  • Share Your Meal – Nigerian restaurants often serve large portions; split your meal with a friend.
  • Order a Side of Vegetables – This increases satiety and adds essential nutrients.
  • Eat Slowly and Mindfully – This helps your body recognize fullness signals and prevents overeating.

Q4: How Can I Reduce Unhealthy Ingredients in My Meal?

A: Many restaurants accommodate requests. Here’s what you can do:

  • Ask for Less Oil and Salt – Most Nigerian dishes can be customized to use less palm oil or salt.
  • Choose Water or Natural Drinks – Avoid sugary sodas and opt for fresh fruit juices or kunu.
  • Request for Grilled Instead of Fried – Swap fried dodo (plantain) for boiled or grilled plantains.

Q5: What If I’m Eating Fast Food?

A: Even at fast-food joints, healthier choices exist:

  • Choose grilled chicken over deep-fried options.
  • Pick salads (without heavy dressings) as a side instead of fries.
  • Drink water instead of carbonated soft drinks.

Q6: Any Quick Tips for Eating Out Healthily?

A: Yes! Keep these in mind:



  • Scan the menu for healthy options before ordering.
  • Control portions by using a smaller plate or asking for take-away packs.
  • Be mindful of sauces and dressings, as they may contain hidden sugars and fats.
  • Balance your plate with proteins, healthy fats, and fiber-rich foods.





Eating out doesn’t mean compromising your health. With mindful choices, you can enjoy delicious Nigerian meals without guilt. Prioritize balance, portion control, and fresh ingredients whenever possible.

Are you ready to take charge of your nutrition, even when dining out? Start today by making one smart choice at your next restaurant visit!

For more expert tips on healthy eating and nutrition, subscribe to our blog and follow us for updates!



I remain your nutrition coach,

Odeyori Sekinat

Comments

  1. Nurudeen31 March 2025 at 06:39

    I wish this gets to larger audience for people to benefit from it

    ReplyDelete
  2. Tranquil Global Resources31 March 2025 at 07:08

    Thank you so much sir.
    Do well to help share with your friends on all of you social media platform.

    ReplyDelete

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