Eating out guide: with your nutrition goals in mind
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Eating out guide: with your nutrition goals in mind

R180.00

This is a practical, evidence-based guide created by Nadia Mulder and Jessica Kotlowitz, Registered Dietitians at The Green Dietitian.

We help people build healthy, realistic relationships with food — without guilt, restriction, or perfectionism.

Eating out is part of life, culture, and connection. It can absolutely fit into your health or weight goals when you approach it with awareness, balance, and flexibility. Whether you’re celebrating, socialising, or simply not in the mood to cook, this guide will help you enjoy it mindfully and confidently.

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Learn all about:

  • How to plan your day, not punish yourself for enjoying a meal out

  • Staying regulated and in tune with your body before eating

  • Making mindful choices without feeling deprived

  • How to balance restaurant meals with your overall nutrition goals

  • Reading menus like a pro — and knowing what swaps actually matter

  • Managing portion sizes and energy balance without obsessing

  • Handling travel, holidays, and buffets with confidence

  • Letting go of the guilt, enjoying food again, and building habits that last

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