Don’t Skip Meals to “Save Up” for Dinner

Skipping meals before a dinner out might seem like a smart move, but it backfires. Showing up overly hungry can lead to:

• Diving into bread baskets or chip bowls without thinking

• Overeating because hunger hormones (like ghrelin) are in overdrive

• Feeling tired and sluggish soon after eating

Instead, eat balanced meals throughout the day. A light, protein-rich snack, like boiled eggs, Greek yogurt, or a small handful of nuts, about an hour before dinner, can help curb any cravings and improve your body’s response to the meal. Skipping earlier meals can also increase post-meal blood sugar swings and throw your body’s hormone regulation completely out of whack.

Start with Veggies or Protein

Kicking off your meal with vegetables or protein is going to help slow digestion, keeping your energy levels more stable afterward. Try:

• A leafy green salad with olive oil or vinegar

• Grilled shrimp or chicken skewers

• Sautéed veggies, avocado slices, or hummus with cucumber

Research on meal sequencing suggests that eating vegetables before carbs can significantly lower post-meal blood sugar spikes, making this a great strategy to ensure you get your veggies in while also keeping your glucose levels in check!

Build a Balanced Plate No Matter What the Cuisine

When you’re looking at a menu, it’s easy to get overwhelmed by all the choices that are available. A simple way to cut through the noise is to follow the PFC Rule, which helps make sure that your plate includes Protein, Fat, and Carbohydrates. This combo helps keep you full, leads to steady energy, and avoids those mid-afternoon crashes.

Here’s how it can look across different cuisines:

• Italian: Grilled chicken or fish with roasted veggies and a drizzle of pesto

• Thai: Stir-fried tofu with broccoli, bell peppers, and a side of brown rice

• American: A bunless burger topped with avocado and served with a side salad

• Mexican: Chicken fajitas with extra grilled peppers and onions, plus a small scoop of guacamole

• Breakfast Spot: A veggie-packed omelet with avocado on the side and fresh berries

The beauty of the PFC Rule is that it works anywhere, whether you’re at a fine dining restaurant, a casual café, or ordering takeout from your favorite local spot.

Pro tip: You can use the same approach at home. Recreate your favorite restaurant meals using the PFC framework so you can enjoy them any time. Need some inspiration? Check out our Family Meal Prep Ideas for balanced, delicious options you can mix and match all week long.

Rethink the Drinks

What you sip with your meal can make just as much of an impact as what’s on your plate. Sodas, cocktails, smoothies, and sweetened iced teas can sometimes pack in more sugar than the dessert menu, and those extra grams can sneak up fast.

Instead, try options that keep the flavor without overloading on sugar, like:

• Sparkling water with a squeeze of lemon or lime

• Unsweetened iced tea, like herbal, green, or black

• A small glass of wine enjoyed alongside your meal

• Vodka or gin mixed with soda water and fresh citrus

Sugary drinks are one of the biggest sources of added sugar in the average diet, and that extra sugar is linked to increased inflammation and higher long-term health risks. Alcohol can also affect your blood sugar, especially if you’re drinking on an empty stomach, so pairing it with a balanced meal is very important.

Pro tip: If you want a fun, non-alcoholic option, ask for sparkling water in a wine or cocktail glass with citrus or fresh herbs. You’ll still get the “special drink” feel without the sugar or alcohol crash later.

Carbs Aren’t the Enemy, You Just Have to Be Smart 

Carbs often get a bad reputation, but they’re not something you need to fear or cut out entirely. In fact, carbohydrates can be a great source of energy, especially when you choose the right types and pair them with the right nutrients. The trick is to enjoy them in a way that keeps your blood sugar steady and your energy levels consistent.

Smart carb tips:

• Pair with protein, fiber, or healthy fat. Eating carbs alongside foods like chicken, fish, beans, avocado, or olive oil slows down digestion and helps prevent big blood sugar spikes.

• Eat carbs after vegetables and protein. Starting your meal with fiber- and protein-rich foods helps your body process carbs more smoothly.

• Slow down and chew thoroughly. This simple habit leads to better digestion and helps you notice when you’re satisfied.

• Choose whole grains or slow-digesting starches. Options like quinoa, barley, or sweet potatoes provide more fiber, vitamins, and minerals than refined carbs.

Research shows that both the order you eat your foods and the combinations you choose can significantly influence your glucose response and how full you feel afterward.

Pro tip: If you love bread or pasta, enjoy them as part of a meal that includes vegetables and protein, rather than on their own. You’ll still get all of the satisfaction without the energy crash.

Remember

Move After Your Meal

One of the simplest ways to help out your digestion, energy levels, and hormone balance after eating is to get moving, and the great news is that there is no gym clothes are required! Just 10–15 minutes of light walking after a meal can help your body use the food you’ve eaten more efficiently, rather than letting glucose linger in the bloodstream.

Research backs this up! Studies are showing that taking a short walk post-meal significantly reduces glucose levels in adults with insulin resistance. This small shift can also ease bloating, improve circulation, and help prevent that sluggish “food coma” feeling.

Pro tip: Instead of heading straight for the couch or car, invite your dinner companion for a relaxed stroll, loop the block before going inside, or even walk around the shopping area if you’re out. Not only will it help your body, but it also gives you a few extra minutes to connect and wind down.

Progress Over Perfection: Enjoying Your Meals Without Guilt

Sometimes you’re going to order the fries. Or say yes to dessert. And that’s perfectly fine! Your health is shaped by your long-term patterns, not by one meal. What matters most is how you respond afterward and what you learn from the experience. The next time you enjoy a treat, check in with yourself: 

Did I enjoy it? How do I feel right now? What could I tweak next time to feel even better?

While you don’t need to overthink every restaurant choice, being aware of common menu “traps” can help you stay on track without feeling restricted. Bread baskets can be tempting, so ask for them to be served with your meal instead of beforehand. Sauces can hide extra sugar, sodium, or fats, so try asking for them on the side. If you are considering skipping meals before eating out, instead aim for a balanced snack or meal every 3–4 hours to avoid overeating later. And if your mornings usually start with coffee only, add a protein-rich breakfast to keep your energy and hormones steady all day long.

If you’re looking to build balanced habits you can actually maintain, explore our guides on High-Fiber Eating and Insulin Resistance for more practical tips. And if you want customized, real-life strategies, book a 1:1 session with a Berry Street dietitian. We’ll help you find a routine that feels good and works for you.

Remember

Enjoy Every Bite and Still Feel Your Best

Dining out can absolutely be part of a healthy lifestyle, you just need a little intention behind your choices. Whether it’s starting with a crisp salad, choosing a drink that won’t spike your blood sugar, or taking a quick walk after your meal, small actions can make a big difference in how you feel afterward.

At Berry Street, we help you build a plan that works with your life…not against it. That means no guilt, no rigid rules, just personalized strategies that let you enjoy food, feel good, and support your goals at the same time.

Are you ready to make eating out (and eating in) feel effortless and nourishing?

Book your personalized session with a Berry Street dietitian today and start creating habits that are realistic, empowering, and enjoyable, so you can love your meals and love how you feel.

Practical Tips

Frequently Asked Questions

How many times a week should you eat out?

It depends on your health goals, budget, and lifestyle. For many people, 1–3 times per week works well when balanced with home-cooked meals. The trick is making intentional choices and keeping nutrient quality in mind.

How to cut down on fat when eating out?

Opt for grilled, baked, or steamed dishes instead of fried foods. Ask for sauces and dressings on the side, and swap creamy sides for veggies, salads, or broth-based soups.

Why is eating out so unhealthy?

It’s not always unhealthy, but restaurant meals often come in large portions, use more salt, sugar, and oils, and can lack fiber. By choosing balanced dishes and watching your portions, you can make eating out a whole lot healthier.

Remember