Authentic Lifestyle Books Health and Wellness

4 Tips for Eating Out Mindfully

Eating out at restaurants can be a big challenge when trying to master how to eat mindfully.  New labeling requirements with calorie and sodium counts may cause you to feel guilty about eating your favorite dish.  Is this you?

Eating mindfully allows you to savor and enjoy the foods you choose without a side of guilt. However, it’s easy to get distracted and not pay attention to your meal when you get wrapped up in conversation. This can cause you to miss your satiety signals and overeat.

Here are 4 tips to help you stay present and checked-in while eating out:

1. Eat throughout the day.

 You may think that if you skip lunch you’ll be “entitled” to eat more for dinner. Or, you may skimp on what you eat for lunch to “add” to your dinner quota. These thoughts are part of the diet mentality that has been draining the energy from life and that has prevented too many (for far too long) from truly enjoying food, meant to enjoyed!

It’s MORE important to feed your body and honor your hunger throughout the day so you don’t arrive at the restaurant over hungry.

Feed your body and honor your hunger throughout the day.Click To Tweet

If you are going out to eat at a later time than you usually eat dinner, be sure to eat a small snack prior to leaving your home. Otherwise, you will begin your meal in a too hungry state, and then it becomes more difficult to stop eating at a comfortable level of fullness.

 2. Assess your hunger level before your first bite.

By asking yourself “how hungry am I?” before you begin eating, you will stay tuned in and be more aware as your hunger is fading. Again, this will allow you to identify comfortable fullness as a sign when to stop eating.

3. Eat slowly and purposefully during the meal.

Before you begin eating, take a few deep breaths to center yourself. This will help you move into “rest and digest” mode. Then, pick up your fork and begin eating. Once you put a forkful of food in your mouth, place the fork down in your plate and chew your food well. Identify the taste, flavor, and texture of the food. Only when you have swallowed that bite do you then pick up the fork and eat another bite.

4. Keep checking in with yourself.

Pause mid-meal to assess both the taste of the food and your satiety level. Are you still enjoying what you are eating? If not, stop eating. Are you getting less hungry? Are you feeling like you are approaching fullness?

There are no expectations from your mid-meal pause. It’s merely a checking-in with yourself to see how you are feeling.

Eating out is fun and can be included in a healthy eating lifestyle.  Incorporate these tips and you will find that eating mindfully helps you have greater enjoyment in your food and dining out experiences.

Not into dining out?

Use these tips while dining in your home as well. Get creative with your recipes and enjoy all foods guilt-free! My latest recipe book, Enjoying Food Peace, with delicious easy to make recipes you and your entire family will enjoy!

Eat the Food You Love Without Guilt

If you’ve been dieting for decades, months or weeks, you know the drill – you eat what the diet tells you to eat, and not what you desire to eat. It’s no wonder few find success by following a diet. If you wish to eat the food you love, without any of the guilt, Bonnie’s new cookbook shows you how to do just that — it provides unconditional permission to eat what you love, without a side of guilt. Bonnie’s nutrition counseling expertise guides you in your journey to eat intuitively and to listen to your body and mind.

  • Enjoying Food Peace will provide you with tasty recipes and unconditional permission to eat what you love, without a side of guilt.
  • Enjoy over 150 recipes from soups, salads, mains, and sides all the way through dessert!
  • Understand what intuitive eating is and learn the 3 essential ingredients to a healthy body you love without dieting.
  • Be inspired by Intuitive Eating Wisdom before each chapter.
  • Learn how “Gentle Nutrition” integrates into intuitive eating.
Facebook Comments

About the author

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie R. Giller MS, RDN, CDN, CDE

Bonnie is the owner and founder of She helps chronic dieters and emotional eaters break free of the pain of dieting and get the healthy body they love. She does this by creating a tailored solution that combines three essential ingredients: a healthy mindset, caring support and nutrition education.

Using her signature Freedom to Eat ForeverTM System, Bonnie helps her clients support and honor their mind and body. The result is they make peace with food, enjoy guilt-free eating, a life free of dieting, and get the body they love.

Bonnie is a Registered Dietitian Nutritionist, Certified Diabetes Educator and Certified Intuitive Eating Counselor. She has her Master of Science in Clinical Nutrition. She has worked in medical nutrition therapy and counseling for 30 years.

Bonnie is very passionate about helping her clients regain the trust in themselves and their bodies so they can shift away from a diet mentality and learn to listen to their inner hunger and fullness signals. She is known for providing caring support and motivation as her clients reacquaint themselves with their inner wisdom.

To learn more about Bonnie and to get a copy of Bonnie’s free e-book “5 Steps to a Body You Love Without Dieting, visit