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Writer's pictureMyla Quevedo, RND

Healthy Dining Out: A Guide for Weight Loss Clients


a restaurant with people dining

Healthy Dining: How to Navigate Eating Out Without Sacrificing Your Goals

At Jan Medical Group, we believe dining out doesn’t have to mean compromising your health goals. Through our Shape Packages, we empower clients to make smart food choices, even when enjoying meals at their favorite restaurants. If you’re following a Low Fat, Low Sugar Diet, dining out can still be a delightful experience. Here are three strategies to help you stay on track—featuring Cafe Mary Grace’s delightful dishes—without guilt or stress.


Mental Conditioning: Achieving a Balanced Mindset

The key to sustainable health lies in the right mindset. Your journey to health should focus on personal objectives, not societal pressures or external expectations. By embracing this mindset, dining out becomes an enjoyable experience without guilt. Our Shape Packages help clients cultivate this positive mindset, turning meals into moments of joy while staying aligned with nutritional goals.


a healthy meal

One-Dish Meals or "Balanced Plates"

Opting for one-dish meals or “Balanced Plates” is a great way to control portions and ensure your meal is well-rounded. A good plate includes 40% fiber, 30% protein, 25% carbohydrates, and 5% healthy fats. For example, Cafe Mary Grace offers Perfect Plate selections that align with these nutritional targets, balancing indulgence with health. Enjoy a dessert after your meal—sweets are best savored on a satisfied stomach!


Meal Sequencing: A Smart Approach

If you’re dining family-style or sharing platters, sequence your meals smartly. Start with fiber-rich salads, followed by protein-based dishes, and end with carbohydrates to regulate blood sugar levels effectively. At Cafe Mary Grace, try starting with a Fresh Salad before diving into their Flavorful Pastas, which offer oil-based or tomato-based options to align with your dietary goals.


a salad meal

Summary

Dining out can be both enjoyable and healthy when approached with the right strategies. Mental conditioning, choosing balanced meals, and practicing smart meal sequencing enable you to indulge without derailing your progress. Cafe Mary Grace’s menu offers a variety of delicious dishes that cater to your nutritional needs. With the Shape Packages at Jan Medical Group, we provide personalized guidance to help you dine with confidence and pleasure.

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