Yes, you can absolutely maintain the Paleo diet while eating out! With a little bit of planning and knowledge, you can make healthy choices that align with the principles of the Paleo diet even when dining out.
Know the Basics of the Paleo Diet
Before we dive into how to maintain the Paleo diet while eating out, let’s quickly recap the basics of this popular eating plan:
- The Paleo diet focuses on consuming whole, nutrient-dense foods that our ancestors would have eaten during the Paleolithic era.
- This means avoiding processed foods, grains, dairy, legumes, and added sugars.
- The diet emphasizes meat, fish, eggs, vegetables, fruits, nuts, and seeds.
Strategies for Eating Out on the Paleo Diet
Eating out on the Paleo diet doesn’t have to be daunting. Here are some strategies to help you stay on track when dining out:
Research Restaurants in Advance
One of the best ways to ensure you can stick to your Paleo diet while eating out is to research restaurants in advance. Many restaurants now provide their menus online, making it easier for you to see if they offer Paleo-friendly options.
Look for Protein and Vegetable-Based Dishes
When scanning the menu, look for dishes that are centered around protein and vegetables. Grilled meats, fish, salads, and stir-fries are usually safe bets for Paleo eaters.
Avoid Hidden Ingredients
Be on the lookout for hidden ingredients that may not be Paleo-friendly. Sauces, dressings, and marinades can often contain added sugars, dairy, or grains. Don’t be afraid to ask your server about the ingredients in a dish or request simple substitutions.
Ask for Customizations
Most restaurants are willing to accommodate special dietary needs. Feel free to ask for substitutions or omissions to make a dish more Paleo-friendly. For example, you can request to have a burger without the bun or ask for steamed vegetables instead of rice or potatoes.
Be Wary of Cross-Contamination
If you have strict Paleo guidelines, be mindful of cross-contamination. Some restaurants may cook Paleo-friendly foods on the same surfaces as non-Paleo foods. You can always ask your server how the food is prepared to ensure it meets your dietary needs.
Choose the Right Type of Cuisine
Certain types of cuisine lend themselves well to the Paleo diet. Here are a few examples of cuisines that typically have Paleo-friendly options:
- Grilled meats and vegetables at a steakhouse
- Sashimi or grilled fish at a sushi restaurant
- Salads with protein toppings at a Mediterranean restaurant
Opt for Simple Preparations
Choosing dishes with simple preparations can help you stay on track with your Paleo diet. Look for grilled, baked, or steamed options rather than fried or breaded dishes.
Stay Mindful of Portion Sizes
While the Paleo diet emphasizes whole foods, it’s still important to be mindful of portion sizes, especially when dining out. Restaurant portions can often be larger than what you would typically eat at home. Consider sharing a dish with a dining companion or saving half for later.