From Fries to Salad: A Nutritional Therapist’s Guide to Eating Out Guilt-Free

I never want to drop the “I’m actually a nutritional therapist” line—especially at dinner or lunch. As soon as I do, it’s like I’m wearing a flashing neon sign and everyone starts apologizing for their choices:

“Oh, I’m so sorry—I know that’s not the healthiest…”

“I hope you don’t mind, but I got the burger and fries…”

"I know I shouldn't be eating this..."

I get it—I’ve been the one eyeing someone else’s plate, too. But here’s the thing: I love fries and ice cream just as much as the next person. When I’m out with friends, you’ll often catch me ordering that double scoop or sharing a basket of fries—but I’ve learned a few tricks to keep things balanced without missing out on the fun:

Half the portion: I’ll split my order or box up half for later. That way I still get my fix but don’t go overboard.

Add a side of greens: Even if I’m diving into a cheese fries situation, a side salad (or even extra veggies off someone else’s plate) brings back a little fiber and color.

Sip water or unsweet tea, not soda: I’ll swap my usual soda for a glass of water, sometimes with a lemon wedge. It fills me up, keeps me hydrated, and doesn’t overshadow my fries.

So next time someone tells me they “feel bad” for ordering the mac ’n’ cheese, I just smile and say, “Hey, balance is everything. Go ahead—enjoy it. I’ll be over here with my half-portion fries and side salad, cheering you on.”

Here’s to good food, good company, and figuring out the middle ground—one fry at a time. 🍟🥗💧