The Ultimate Eating Out Healthy Cheat Sheet | Dr. Steven Gundry

Eating out doesn’t have to derail your healthy lifestyle! Embark on a journey of making healthy eating choices while dining out with this episode!
————————————————————————
Order Dr. Gundry’s latest book “Gut Check” here: https://www.amazon.com/Gut-Check-Microbiome-Transform-Emotional/dp/0062911775?&tag=dgpodcast.-20

Join me as I unveil my top strategies for making guilt-free choices at restaurants. Whether you’re dining with friends, celebrating a special occasion, or simply taking a night off from cooking, this video is your ultimate guide to navigating menus, understanding ingredient swaps, and enjoying delicious meals without compromise.

I’ve cracked the code on navigating various restaurant types to help you achieve your weight loss goals without compromising on flavor. Dive into the world of menus, where we explore the “Eat this, not that” grey area. Learn smart swaps for farmed salmon and breaded dishes. PLUS, discover the secrets of Italian, Steakhouse, Mexican, Chinese, Deli, American, Fast Food, and even Gas Station dining. From avoiding cheese-laden dishes to finding the best protein bars, we’ve got you covered. Join us and redefine your dining-out experience while staying on track with your health journey. Because eating out can be both delicious and nutritious!

What you will learn in this episode:
– How to choose the healthiest options from any restaurant menu.
– The truth about farm vs. wild salmon, and why it matters.
– Creative ways to enjoy appetizers and sides that are as nutritious as they are delicious.
– The hidden dangers of common salad dressings and how to avoid them.
– Tips for indulging in cuisines from around the world, including Italian, Mexican, Chinese, and more, while maintaining a healthy diet.

If you liked this, you may enjoy:
Stop Wasting Your Money on These 7 USELESS Supplements!

Fish Oil Benefits: The Game-Changing Reason Why Fish Oil is a Must!

The tools to live a long and healthy life delivered straight to your inbox!
SIGN UP for Dr. Gundry’s newsletter here: https://DrGundry.com/
———————

I like to eat out a lot how in the world am I going to follow all the crazy ideas you have eating out well a lot of times there’s a gray area where we really have to make compromises if we really want to be out with friends or family or we just

Don’t want to be in the kitchen all day long you know particularly postco a lot of people really want to go out and but they’re worried they’re worried about what food to eat so I come up with some lists of exchanges of what’s probably not all that great for you and undo all

The hard work you’ve done so let’s go through a few of the easy ones and go from there first of all most restaurants are not going to have wild salmon they’re going to have farm salmon I get it ask for wild salmon ask if it’s Alaskan salmon by law Alaskan salmon has

To be wild none of the other places where salmon is farmed is wild if you’re in a pinch ask for organic salmon at least they were fed organic corn and soybeans and they weren’t treated with antibiotics so make the best of a bad situation and please please please ask

For it grilled or even steamed rather than breaded and fried okay all they’ve got is a breaded chicken breast or fried chicken okay you’re better off getting that breaded chicken breast or that fried chicken and taking the breading and the skin off it’s okay is it perfect

No absolutely not but I’d rather you do that than and having a hamburger that hasn’t been grass-fed and grass finished so there’s a compromise in general when you’re at a restaurant scan the appetizer list and the side order dishes you’re going to be much safer uh my good

Friend Jimmy Schmidt who’s one three James Beard awards says that chefs get so bored with the main courses that they spend a lot of time and interest in the appetizer area because they can really shine and I think that’s very true plus the appetizers usually unless you’re at

A real fast food chain or fast casual chain might have some decent ingredients for you that brings me to salad almost always you can get a salad but please the dressings are usually the troublemakers they’re usually made with really bad seed oils they usually have a lot of sugar or artificial sweeteners in

Them so you’re much better like my friend David perer does to bring your own olive oil and vinegar to the restaurant that’s cumbersome bring a flask of olive oil and ask for redwine vinegar balsamic vinegar whatever vinegar the restaurant has and you’ll be fine with that how about fried calamari

Same thing peel the breading off the calamari and you’ll make the best of a bad situation look for sides like usually there’s asparagus usually there’s steamed broccoli often there’s mushrooms the sides are often where you can make up for a bad meal a lot of times the restaurant will tell you oh

You have to order a meal to get the the sides say well there’s nothing here I can eat uh can you make an exception if they don’t that’s not where you want to go Italian restaurants now please try to avoid the chains like Olive Garden I

Mean they don’t even use olive oil to cook with if you have to and you’re there sure order the NeverEnding salad bowl but don’t get their dressing ask for some vinegar and oil or bring your own extra virgin olive oil now look for Italian vegetables like Pella I just had

Some last night chory rikio that’s that Italian red lettuce that you’ll see more and more in grocery stores and even in restaurants Pudo Believe It or Not Pudo is aged and fermented now a lot of Pudo in the United States is not from Parma

In Italy but a lot of it is in Italian restaurants so you’re actually getting good bacteria in prudo and you’re eliminating that nasty little sugar molecule called new 5gc and there’s some really cool papers showing that the Bia that ferment Pudo are really good for you so don’t be

Afraid of ordering the Pudo don’t be afraid of ordering true Italian salami in true Italian cold cuts because they’re actually good for you not bad for you many Italian restaurants will have grilled fish and that’s always a good option okay steak houses a lot of steakhouses now are using or have as an

Option grass-fed grass finished beef a lot of them do not if you see the word cornfed well at least they’re honest you know that’s what you’re getting even if that’s the case look for Aged beef it turns out that aged beef which a lot of really nice steak houses do use you’ll

Notice it hanging in a locker and there’s mold and bacteria all over it this aged beef is fermented and that fermentation actually takes the danger out of the new 5gc in those meats that I talk about in gut check steakhouses are great for side dishes look for steamed or sauteed

Spinach look for the asparagus look for the broccoli avoid the mashed potatoes avoid the hash browns a lot of places now have either mashed sweet potatoes or at the very least sweet potato fries they’re still a much better option than the mashed potatoes or the french fries Mexican this is this is trouble

Unfortunately please avoid the cheese Laden dishes this cheese is not cheese at all it’s from casine A1 cows it’s not fermented it really has very little health benefit they’ll always have guacamole ask for them with vegetables with SL with broccoli with chopped broccoli with hekim as the dipping Chips

Please pass on the corn chips same way pass on the tacos unless they’re going to give it to you with lettuce wraps and a lot of Mexican restaurants are more than happy to give you pieces of lettuce as Taco wraps or as fajita wraps and by

The way don’t be afraid to order the fajitas please please use the shrimp or chicken rather than the beef or pork push the green peppers off to the side load up on the onions and put them in the lettuce wraps you’ll be delighted look out for the deep fried stuff like

The burritos like the chili Renos those things are just lectin and bad oil bombs how about Chinese now this is one of the hard restaurants to eat okay in first of all MSG monosodium glutamate Chinese restaurant syndrome has gotten a really bad W there are many Placebo controlled

Trials in human beings where MSG did not cause any of the symptoms associated with Chinese restaurant syndrome so don’t think that that’s the trouble in Chinese food so what is the trouble in Chinese food first of all almost all the oils used in Chinese restaurants are either peanut oil or another vegetable

Based oil like corn oil like safflower oil and these things are just loaded with nasty omega-6 fats that are called linolic acid and these things really damage your mitochondria that make energy so please stay away from those the meats you know are coated for the most part kungpow chicken is coated with

Lectin containing flour and then fried in these oils so what can you do well in general the soups are pretty safe you can have the chicken soup with vegetables the egg drop soup is okay the sweet and sour soup unless it’s loaded with these coated vegetables or coated

Meats is usually also safe and a lot of these soups will have really great chopped up or slivered cabbage or other root vegetables as part of the soup so in general that’s your safest area a lot of these restaurants do have steamed vegetables now if you got to have rice

Get the white rice but you know add some mustard to spice it up overall use Chinese at home as you know one of my most popular recipes on YouTube or on the gundry MD blog is my egg roll in a bowl recipe you can have all the

Deliciousness of an egg roll make it at home you can use the meat as corn q r n you can find it in any vegetarian freezer section of most grocery store stores and you can have yourself a great controlled Chinese meal at home how about a deli well look for

Pudo look for made in Italy cheeses peino is almost always there parmesan regano is almost always there Buffalo mozarella is always there these are great options to look for now if if you’re going to have a sandwich have it protein style get all these sliced salamis get all these sliced mortad

Delas and get all the veggies get all the lettuce and then wrap it have them wrap it in lettuce they’ll do it for you I guarantee you they got lettuce in the back they often have great soups you know have chicken soup ministr soup it’s okay but just watch out for the pasta

Push it to the side hey you can even order matzah ball soup and ask for no matah they’ll look at you funny but you’ll broth will be delicious uh stay away from any of the cheese Laden soups all right how about an American diner with the chilies like

Chilies and Applebee well walk in there planning on having the salads but bring your own dressings watch out for the beans they often have sweet potato fries rather than regular fries try to avoid the fried stuff request things like grilled fish or steamed fish again if you’re going to have the chicken breast

Ask for it broiled worse comes to worse order the fried chicken and take the skin off you’ll be okay fast food now fast food is the last food that you should think about eating recent Studies have once again shown that every fast food meal is loaded with glyphosate Roundup which is

A gut and human toxin insane levels are allowed the three worst Believe It or Not were Panera and Dairy Queen the best was actually Chipotle now the other problem with fast food meals is that they have incredibly high levels of endrocrine disruptors that are estrogen like substances that really screw up your

Hormone levels and I talk about those in specific in fast food meals in gut check the other thing to realize is don’t eat the fries if you’re going to have a burger have it protein style and please avoid the cheese these things like melty American cheese this isn’t cheese folks it’s actually

Plastic please don’t eat it all right how about the gas station you want to fuel up your car and you can’t resist going in and fueling up yourself first of all as I’ve said over and over again please stay away from the energy drinks please stay away from the diet drinks

Most of these stations now have various forms of water that are perfectly acceptable the snack section most of these places have numerous types of nuts to choose please avoid the peanuts and the cashews even though they may be the cheapest a lot of these places will have

Mixed nuts you’re in a much better space with mixed nuts a lot of stations will have protein bars now as you know I’m not a big fan of a lot of protein bars but in a pinch a protein bar is going to be far safer for you than something like

A granola bar huh or granola bar all those delicious rolled oats as you’ll read in gut check all American oats are loaded with glyphosate even the organic on and are also loaded with a banned herbicide that is cancer causing Inhumans and every oat product tested in America tests positive for unhealthy

Levels of herbicides and Roundup more amazing episodes just like this one watch now now women you probably know that if you’re pregnant you are supposed to avoid cats and you’re supposed to have your partner Scoop the Poop because you don’t want to get infected with toxoplasmosis because it can actually damage your baby