Eating Out: Portion & Swaps Guide

Eating out doesn’t have to throw your goals off track. With a few smart choices, you can enjoy your favourite meals and still make progress.

• Share starters or desserts instead of ordering full portions.
• Swap fries for salad, veggies, or a baked potato.
• Choose grilled or roasted dishes over fried ones.
• Ask for sauces and dressings on the side so you control the amount.
• Eat slowly, enjoy the flavours, and stop at “satisfied” rather than stuffed.

Remember, eating out is about balance. You don’t need to be perfect — just a little mindful, and the results will show.