5 ways to stay on track while DINING OUT

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Following a healthy eating plan is relatively straightforward when you are at home, but there will be times when you are dining out with family and friends. 

So, how do you ensure you make nutritious meal choices without undoing all of your hard work? To start with, you DON’T have to stick with side salad (unless that’s what you want)! You’re paying good money to eat out – you don’t have to deprive yourself. 

Healthy mummy Alicia Sims, who has lost 20kg following the 28 Day Weight Loss Challenge, has shared some helpful tips on how she make wise meal choices that she ENJOYS and she stays on track while dining out. 

meal 2

“When you are trying to make healthy food choices, the temptation of a restaurant menu may be overwhelming,” says Alicia.

“Try these tips to enjoy your meal without sacrificing your healthy eating goals.”

Alicia’s 5 tips for dining out and staying on track with your weight loss

1.Plan ahead

Alicia 2
Alicia’s meal choice at a restaurant.

Alicia suggests looking at the menu online ahead of your reservation and select your meal.

“Look at the menu online and make your choice ahead of time to avoid making a decision while under pressure or hungry,” she says. “If you can, make a decision on where you want to eat.

“Try choosing a healthy option. Also, try choosing a time of day when you think you won’t be starving – to help you from eating the entire buffet!”

2.Go for the veggie option

Menu 1

From Alicia’s dining out experience, meals that often the lowest in calories, super-nutritious and the healthiest are vegetarian ones.

“These meals are usually the lowest in calories and often the healthiest, if they’re not stuffed with cheese. All restaurants will have at least one meat-free choice.

“If you are eating at a buffet-style venue, visit the salad bar first!”

3.Avoid drinking alcohol

table water

Alicia encourages mums to ditch the liquid calories and stick to table water.

“Your bank balance will thank you too,” she adds.

4.Work it into your calorie count


“If you know roughly how many calories you plan to consume, you can plan the rest of your day’s food choices around it to ensure you stay within your calorie goal,” Alicia says. “If you’re still concerned, try and fit in some extra exercise before or after your meal.”

You can work out how many calories you should be consuming each day through our 28 Day Weight Loss Challenge App.

5. Enjoy yourself

“Life is for living and one ‘cheat meal’ will not derail your entire progress, just like one healthy meal won’t make you instantly reach your goals. If you do overindulge, don’t be too hard on yourself.”

Alicia reminds mums that ‘tomorrow’ is always a new day, a new opportunity to make even healthier choices.

Thanks for the great tips Alicia.

More on Alicia’s 20kg* weight loss story


In 2016, Alicia saw an advert for The Healthy Mummy on Facebook and decided to purchase some of our Healthy Mummy Smoothies “to give them a try”.

“The Healthy Mummy has taught me about the importance of healthy eating and just how many empty calories I was wasting on beer,” she says.

“I swapped drinking beer for Healthy Mummy Smoothies and computer games for exercise outdoors in the fresh air,” she admits. “And I have gained so much more confidence in the kitchen and now cook a lot more regularly than I used to.

“After seeing the positive changes I was making and the impact it had not only on my body but also on my self esteem, my hubby vowed to reduce his consumption of alcohol, cigarettes and junk food too.

“He started going to the gym after work and we’ve decided to take it a step further and transition into a vegan lifestyle.”

Alicia has since lost an impressive 27kgs and her husband has also lost 5kgs…AMAZING!

How you can join Alicia on the 28 Day Weight Loss Challenge!


If you are inspired by Alicia’s before and after pics and want to take charge of your own health and weight – then join our 28 Day Weight Loss Challenge TODAY.

With more than 3,500 delicious (and healthy) recipes, 350 exercises & 24/7 support – the 28 Day Weight Loss Challenge  is designed (and proven) to help busy mums like you lose weight!

To learn more about our challenge OR to join – click here.

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