Going out to dinner with family or friends is one of life’s best things, and while we at Move Fully Nourished love to cook, we also love not having to cook!
However, if you’re like us and you suffer from food allergies, intolerances, or dietary restrictions, eating a meal that you haven’t prepared can also feel quite stressful! Especially if you don’t live in an area with many healthy options.
It can be a challenge, but it shouldn’t be off of the table.
We have broken this process down to 4 steps we’ve gathered through the years of navigating this! When you can remove some of the anxiety around choosing appropriate foods, you can get on with more important things. Like enjoying a delicious meal with the people you love!
Step 1: Know your “Why”
Whether your food choices are based on health or preference, you shouldn’t ever feel guilty for asking for what you’d like at a restaurant. We understand there can be an element of guilt or shame when we have to ask 100’s of questions about the menu, but remember, you are the customer!
Most of us don’t ask these questions for the fun of it, we ask because we have an intolerance or allergy. Which means our well-being is on the line. Know your why. Protect your health!
Step 2: Do Your Homework
It may help you to view a menu online before heading out for a meal. This way you can spend some time looking it over in private and choose an option that is best for you. You can even call ahead of time to ensure there are some great options that fit your needs. Doing your homework removes all of the in-the-moment stress of navigating a menu when you have specific concerns.
Step 3: 3 F’s Be Firm, Flexible, and Forgiving
Remember that you are your best advocate. No-one cares about your health as much as you do (well, besides us!). So, when placing a special order due to health restrictions, be sure to communicate your reasons to your server. Emphasize that you have an allergy or an intolerance. Be firm, this ensures that the chef knows to prepare your food items separately to avoid cross-contamination, which is essential for people with allergies and other chronic diseases.
We suggest being flexible and open to adjusting your choice. Sometimes the kitchen will even offer to create something special just for you if you ask!
Also, be forgiving – remember that this server is just a normal human with lots of other people to take care of besides you. If they don’t know which options fit your needs, give them the grace to run to the kitchen and ask (multiple times if they have to!). Kindness always wins here!
Step 4: Relax + Enjoy
Perhaps the most important tip of all is to relax and reduce your stress. It’s been proven again and again that your mental state can absolutely affect your gut health. If you’re full of anxiety and fear when you sit down to eat a meal, you’re much more likely to experience poor digestion.
Remember other people can understand our food allergies if we give them the chance. So, take your time, relax and ask for what you need. Dining with people is such an essential part of how we connect, so you should not miss out on this because of your diet!
Your Online Dietitian Coach, Ashley Anderson MS, RDN, LDN, CPT, PN1
Your Online Dietitian Coach, Rachel Brown, RD, IBCLC, CDECS, MBA
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