Hello again ,

Eto nanaman tayo sa December...

Kapag may birthday, biglaan nayaya kumain sa labas, or holiday/fiesta handaan marathon - sira nanaman ang "diet".

I've already made contents about eating healthy when eating out before but for today's newsletter, I want to focus on your mindset.

Let's tackle the mindset-related problems that cause unhealthy eating when dining out and how I would respond to these problems as a nutrition coach:

Mindset #1: Minsan lang to

My response kapag close tayo:

Talaga ba?

Eh ano yung kainan kahapon? last week? yung naka schedule na event this weekend? Gaano ba kadalas ang "minsan"?

Kidding aside, the foods served in buffets, holidays and fiestas are NOTHING NEW. You've tried them before, and you can eat them again next time.

So, when eating out, scan the menu or the table. Take only those that seem interesting and savor those foods, and move on to healthier options - fish, veggies, lean meat.

Mindset #2: Masarap kumain kapag masaya ang paligid at maraming tao.

My response:

Enjoy the moment and have fun with friends/family while being mindful of your food choices and portions.

Prioritize connecting with people and making happy memories, not on stuffing yourself with food mindlessly that will just make you end up feeling uncomfortably full and worried about your health/weight.

Mindset #3: Andaming batang nagugutom

My response:

Madami ding mga batang overweight according to the DOST-FNRI National Nutrition Surveys. 2025 na boi. Apakadami ding adults na putol ang paa dahil sa diabetes, di makagalaw dahil sa stroke, at may depression dahil sa obesity.

We're not doing anyone a favor by eating more than we need to. So, stop with this mindset and start focusing on eating in a way that respects your own body and mind.

Reminders to help you avoid overeating when dining out:

Scan the menu/table and pick only those that are interesting to you.

There is a reason why it's called "occasion" - pick those that are "occasionally available".

Make happy memories with people, not regretful ones with foods.

Enjoy the company of family and friends, and enjoy foods mindfully. Win-win para sa mga FOMO.

Don't forget the Plate Method.

Gasgas na to, but this proves to be the most effective and reliable tool for my clients. Your plate should be 1/2 veggies, 1/4 protein, 1/2 carbs.

👉 Read and save this cheat sheetto help you make smart, calorie-conscious choices while still enjoying your dining-out experience. 

Yun lang for now,

Grace Banal, RND

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