How to Eat When You're Eating Out A LOT

You’ve said “yes” to five weddings, three BBQs, a hen do, and every rooftop cocktail invite flung your way. We get it - British summer is short, and the FOMO is real. But when your diary fills up faster than your glass of rosé, it can be tricky to stay on track with your health goals. The positive news is - it’s entirely possible to enjoy yourself without throwing balance out the window. Eating out doesn’t have to equal starting over. This blog breaks down how to navigate social season without the bloating, guilt, or post-bottomless-brunch regret. Because let’s be honest, you're not cancelling your plans…(and you shouldn't have to).

The Art of Menu Navigation

When you're eating out regularly, learning how to decode a menu is an essential life skill. Restaurants (even the health-conscious ones) are in the business of making food delicious, not necessarily nutritious. 

Scan for dishes that are grilled, roasted, steamed or baked - these cooking methods typically mean less oil and fewer added fats. Watch for words like “crispy,” “buttery,” or “creamy” - they often mean hidden fats and sugar. There’s no shame in asking for a few tweaks: dressing on the side, no cheese, or extra greens. You’re paying for the meal - you can absolutely have it your way.

If you’re feeling overwhelmed by choice, go back to basics: lean protein (like chicken, tofu, fish or lentils), complex carbs (sweet potato, quinoa, brown rice), and fibre-rich veg. Craving pasta or pizza? Go for it - just balance it. Maybe that means skipping the starter, splitting the dish, or swapping the side for a big seasonal salad.

Portion Control: Your Winning Strategy

Let’s talk portions - because most restaurant plates are the size of actual serving trays. We’re conditioned to eat what we’re given, but that doesn’t mean you have to finish everything. Split a main with a mate. Order a couple of small plates instead. Or if you know your limits, ask for a takeaway box with the meal and box up half for tomorrow’s lunch straight away. 

Another smart move: start with a fibre-rich salad or a veggie-heavy soup. This fills you up without weighing you down, helping you make more intentional choices as the meal goes on. Don’t forget to eat slowly (your body needs about 20 minutes to realise it’s full), slow down, and actually notice when you’re full. 

Mindful Drinking: Cheers to Wise Choices 

We love a good cocktail moment, but drinks can be a sneaky source for hidden sugar and calories. The reality is that a single frozen margarita can contain more than 400 calories - and that’s before the nachos. If you’re going big on food, keep your drinks lighter. Go for a glass of prosecco, a white wine spritzer, or a vodka soda with lime. A clever hack is to alternate each alcoholic drink with a glass of water. It keeps you hydrated, slows your pace, and helps you dodge that 2am Deliveroo order.

The Power of the Reset 

Even the most health-conscious folks will go a bit overboard sometimes - and that’s perfectly okay. It’s not about never slipping up; it’s about knowing how to bounce back and reset.

Instead of spiralling into “I’ve ruined everything” territory, treat the next day as an opportunity to rebalance. Hydrate with PRESS Daily Celery Juice (a refreshing way to replenish) and our range of juice shots perfect for a reset or hangover recovery. Make sure to eat meals rich in fibre, healthy fats, and protein, and move your body - even if it’s just a walk in the park with your sunglasses and oat latte.

Conclusion: You’ve Got This

The truth is, balance isn’t about being perfect - it’s about knowing how to pivot. Your body is incredibly resilient. One indulgent meal won’t undo weeks of balance. Eating out is one of life’s great joys, and you deserve to enjoy every bite without guilt or stress. With a few smart habits, a bit of planning, and PRESS in your fridge for backup, you can socialise, indulge, and still feel amazing.

So say yes to the second round of cocktails. RSVP “absolutely” to that garden party. Life’s too short to skip the good stuff - especially when you’ve got the tools to bounce back, better than ever.