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Eating well while eating out



Making healthy choices when eating out can be a little daunting. Indeed, restaurant cooks do not usually « go easy » on the salt or the butter and oils when preparing their creations. The frequency with which you visit your local restaurant should determine the importance of your meal choices; if you indulge more than once a week, you should be more meticulous.

The challenge begins when chosing the restaurant. The food they offer should be in line with the efforts you put into attaining your goal.

Here’s what to look for when choosing a restaurant :

  • Availability of fresh vegetables
  • Choice of non fried foods
  • Reasonable portions

When scanning the menu, look for grilled, poached or braised rather than confit or fried, which are synonyms of fat.

Also, when choosing sauces, tomato or vegetable based is the way to go rather than cream or butter based, such as Alfredo, Rosé or Hollandaise. Furthermore, you should order all sauces and dressings « on the side » so as to control the quantity as well as the quality.

Regarding the meal accompaniments, replace those fries with rice or a baked potato and go ahead and ask for more vegetables. Patiently wait for your salad or vegetable soup appetizer instead of emptying the contents of the bread basket.

Don’t forget to savour each bite and enjoy the flavours of the food. You will not only enjoy your meal, it will also allow you to better register your satiety signals (state of being full and satisfied).

Bon appétit!

My restaurant guide:


Montreal area :

  1. The Green Panther
  2. Restaurant su
  3. De farine et d’eau fraîche
  4. Soupesoup
  5. Olive et gourmando
  6. Zéro 8
  7. Boîte gourmande
  8. Crudessence
  9. Aux Vivres
  10. L’Escalier

Quebec area :

  1. Yuzu Sushis
  2. Sushi Taxi
  3. Restaurant Zen
  4. Le Cosmos
  5. Paris Grill
  6. La Mangue Verte

Outaouais area :

  1. Les Fougères
  2. L’orée du bois
  3. Le Tartuffe

Among the major fast food chains:

  1. Laitue & go or Chop Crazy
  2. Commensal
  3. La Popessa
  4. Sushi Shop
  5. Cultures

By Marilyne Petitclerc

Marilyne Petitclerc

Holder of a degree in nutrition from Université Laval, Marilyne has worked as a nutritionist for Nautilus Plus since 2010. Passionate about healthy eating and sports nutrition, she also gives lectures and hosts cooking workshops. With her clients, Marilyne makes extensive use of the instinct diet approach and the Mediterranean diet model. Furthermore, she has attended classes on live nutrition at the Hippocrates Health Institute. Maryline ran the Quebec City Marathon des Deux Rives - Half Marathon in 2010 and 2012. She also took part in the Staircase Challenge, another event held in Quebec City in June 2012. Marilyne also plays in an Ultimate Frisbee league and trains regularly at the Nautilus Plus branch where she is employed.

Eating well while eating outis a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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