The 80/20 Principle
How to Enjoy Eating Out While Staying on Track
Life happens. At home, we have the luxury of knowing exactly what’s in our food and can make choices that support how we want to feel. But what happens when we're traveling, dining out, or celebrating with friends? How can we make healthy choices while still enjoying the moment?
A principle I love to follow in these situations is the 80/20 rule. It’s all about balance and moderation. When you're eating out, it’s important to be flexible, have fun, and know that one meal, or even a few indulgent days, won’t stand in the way of your long-term health goals. The key is making healthy choices 80% of the time, and giving yourself permission to enjoy the other 20%—whether that’s a special treat, a celebratory meal, or a food craving. This approach helps create a sustainable, healthy relationship with food. It’s not about perfection; it’s about consistency over time. Remember, long-term health is a lifestyle, not a diet, so eat in a way that makes you feel good.
Tips for Making Smart Choices When Eating Out:
Plan Ahead: If possible, check out the menu before you go. Having a plan in mind helps you avoid last-minute impulses and make more mindful decisions.
Be Mindful About Sauces: Sauces and dressings can have hidden sugars and be full of unwanted preservatives. Ask for sauces on the side and opt for simple dressings like a vinaigrette or olive oil.
Choose Vegetables Over Carbs: When picking sides, go for double vegetables and limit starchy sides like fries, mashed potatoes, or heavy pasta, that can have unwanted preservatives, heavy creams and seed oils.
Skip the Bread Basket: If you love bread, save it for your meal rather than starting with it to avoid glucose spikes and unnecessary cravings.
Drink Water, Plan Your Alcohol: Stick to water as your primary beverage, and if you're having a drink, choose options without sugary mixers. A glass of wine or a soda water with a splash of liquor are great choices.
Pass on Dessert, Opt for Tea: Unless it’s a special occasion, skip dessert and consider having a hot tea to wind down your meal. If you do want something sweet, remember that moderation is key.
Pack Snacks for Travel: When you’re traveling, pack healthy snacks so you’re not left scrambling for options. I love bringing protein bars, beef sticks, dark chocolate, matcha powder, and nuts.
I appreciate the 80/20 principle because even when you're making mindful choices at a restaurant, you're still not getting the same control over the quality of ingredients as you would at home. The goal is to make the best choices possible and enjoy the experience without stressing over every bite. One meal won’t ruin your progress; it’s the consistent patterns that matter. So enjoy the moment with friends and family, show yourself grace, and remember that sometimes the joy of a meal is more about connecting with people than focusing on the actual meal.
When I go out, I follow this simple motto: Keep it simple. Eat what you’re craving, but do so in moderation with small tweaks that help you feel good about your choices.
Cheers to Health!
