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in Blog · July 2, 2021

5 Tips for Eating Out with Diet Restrictions

With restaurants opening up again, we all want a slice of patio season! Sounds simple, but for those of us with food allergies, intolerances or diet restrictions, eating out can be a stressful experience.

The scenario: You’re out with your friends, sipping on an aperol spritz. You’re trying to have a good time & join in on the conversation. Instead, you’re scouring the menu desperately trying to find something suitable for your dietary restrictions before the server comes back around. You don’t want to be stuck with a sad side salad AGAIN.

Eating out with diet restrictions may bring back stressful memories for you. BUT, it shouldn’t have to be this way!  

Here are 5 tips for eating out with diet restrictions so you can get back to lounging on that patio!

1 – Do your Homework

Your dietary restriction is important to you – but it might be forgotten by others when choosing restaurants. Take initiative and suggest tried & true spots you know have options for everyone. Looking to try something new? Get online and screen the menu to ensure there are options available for you!

2- Use an App That Caters to Your Dietary Preferences

If you get tired of the same two restaurants, you need to try Honeycomb. It’s a restaurant search app that allows you to filter restaurant menus to your diet. You can specify over 30 allergies – including level of severity, and other preferences. Honeycomb is the first app to show you exactly which dishes are a match for you, and allows you to order directly from delivery apps. You can pre-order it now at 75% off here*. (*Affiliate link)

3- Don’t Be Shy

There’s no shame in having diet restrictions! Whether you are living with an allergy, intolerance or restriction, notify your server or manager when you first enter the restaurant so it’s clear from the start. If they are not able to confidently cater to you, that is a red flag that can lead to you having a reaction.

4 – It’s Better to Over-Communicate Than Under-Communicate

Many people try to minimize their needs, but that can lead to restaurants thinking your dietary restriction is less severe than it truly is. Even if the meal you have ordered doesn’t include the ingredient of concern, notify the staff. This helps to ensure dreaded cross contamination is avoided. Yes, that even means everything that’s been in deep fry oil!

5 – Get social!

If your diet restriction has you feeling isolated and dread eating out, get online & join social media communities for those with your same diet concerns! Local blogs or Facebook groups are a great way to get some tips for allergy friendly local restaurants!

Speaking of getting social, don’t forget to join in on my private Facebook group, The Dietitian Feed Community where I share healthy eating tips, tricks & recipes!

Between your patio hopping, check out some easy 30 Minute Meal ideas on the blog. Happy patio lounging!

Ps. This post contains affiliate links in collaboration with Honeycomb, however all opinions are my own.

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Welcome to The Dietitian Feed, a spot for all things food. I can't wait to see what you make!
Your Meal Planning Dietitian, Andrea Toole

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New! Peanut Sauce Tofu Noodle Bowl by @thedietitia New! Peanut Sauce Tofu Noodle Bowl by @thedietitianfeed

This noodle bowl is a delicious, flavourful and nourishing meal you will want to make on repeat.

Like & save this post to make later and follow @thedietitianfeed for more delicious, nourishing recipes!

Ingredients: 
Tofu Stir Fry & Noodles
* 1 block extra firm tofu
* 1 tbsp sesame oil, divided
* pinch salt, pepper and garlic powder
* 200 g rice noodles of choice, cooked according to package directions
* 1 bunch green onions, white parts thinly sliced *Chop some of the greens for garnish
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Peanut Sauce
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* 2 cloves garlic, minced
* Juice of 2 limes
* 1/2 tsp red pepper flakes
* 1/3 cup water
* 1 tbsp cornstarch

Directions:
1. Start by preheating the oven to 400℉ and line a baking sheet with parchment paper. Pat the block of tofu dry with a paper towel and slice the tofu into sticks. 
2. Place the sliced tofu in a medium bowl and add 1/2 tbsp of sesame oil along with the pinch of salt, pepper and garlic powder. Mix well then spread out evenly on the baking sheet. Bake for 25 minutes while you prep the remaining ingredients.
3. Mix the ingredients for the peanut sauce in a bowl and set aside, cook your noodles according to package directions and set aside. Toss a drizzle of oil into the cooked noodles to prevent from sticking. Heat a large frying pan over medium heat and add the remaining 1/2 tbsp of the sesame oil.
4. Once hot add the green onions to the pan and fry for about 30 seconds before adding the carrot, cabbage and bell pepper. Sauté for 10-15 minutes until the veggies are softened and cooked through. Remove from heat and pour in the peanut sauce and tofu. Mix for about 30 seconds, it will start to thicken slightly from the heat. 
5. Serve over top the rice noodles (or mix the noodles into the stir fry mixture) and garnish with the reserved green onions. Enjoy!
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#healthyrecipes #vegetarianrecipes #balancedmeal #healthylifestyle #healthyfood #noodlebowl #peanutsauce #stirfryveggies #easydinner #easydinners #quickhealthymeals
Episode 5 of Dinner in a Pinch @thedietitianfeed Episode 5 of Dinner in a Pinch @thedietitianfeed

My Moroccan Chicken Sheet Pan dinner is an easy, nourishing & super flavourful sheet pan dinner you can whip up in a pinch!

It contains warming spices, plenty of veggies and makes for the perfect quick weeknight meal.

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Ingredients: 
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- 1 tsp cinnamon
- 1/2 tsp cayenne powder
- 1/2 tsp salt
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- Feta cheese for topping *Optional
Directions: 
1. Pre heat the oven to 425°F and line a large baking sheet with parchment paper. 
2. Toss all the vegetables and chicken into a large mixing bowl. Add the olive oil and lemon juice, mixing to coat. Mix in the garlic, spices, salt and pepper. 
3. Spread the chicken and vegetables out on the baking sheet. Bake for 25-30 minutes, flipping halfway, or until the chicken is cooked through and reached an internal temperature of 165°F. Sprinkle feta cheese on top if using and serve warm. 
4. Serve with grain of choice or as is. Enjoy!
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Use it to top:
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Lemon Tahini Dressing:
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#tahinidressing #tahinisauce #tahini #healthyrecipes #healthymeals #sauces #healthysauce #healthydressing #wholefoods
New! Strawberry Chia Seed Jam by @thedietitianfeed New! Strawberry Chia Seed Jam by @thedietitianfeed 

Am I really a dietitian if I don’t have a chia seed jam on my blog 😘

This Strawberry Chia Seed Jam only takes 10-15 minutes to make & is the perfect addition to you PB & J. 

Like & save this post to make later and follow me @thedietitianfeed for more delicious, nourishing recipes!

Chia seeds are incredibly nutrient packed, and this recipe is a fun way to use more of them! They pack in loads of fibre, vitamins & minerals like calcium and iron, omega 3-fatty acids and contain multiple antioxidants which promote good health. 

Use it for PB & J, top yogurt or smoothie bowls, stir into oatmeal or overnight oats, spread on baked goods. 

Ingredients: 
* 2 cups frozen or fresh sliced strawberries
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* Pinch salt
Directions:
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