Tips for Eating Out and Socializing While Sugar-Free

Cutting down on sugar while eating out and socializing can feel tricky. But, with the right strategies, you can enjoy your meals and company without compromising your diet plans or your health goals.

 Tips for Socializing without Sugar

 1. Research the menu & plan ahead

• Scope out menus — Before heading out, check out the menu. This preparation helps you feel confident in your plan and choices and allows you to focus on enjoying the conversation of your dining companions.
• Call ahead — If you have questions about the menu items or need substitutions, don’t hesitate to call the restaurant. Restaurants are often happy to make suggestions and work with you on dietary requests. Ask if sauces are from scratch, as these typically contain less sugar than prepared versions.

Look on-menu and off-menu for healthy choices 

• Choose wisely — Look for grilled, roasted, or broiled protein options with vegetables. Avoid sauces or dips, especially those that are labeled glazed, caramelized, or sweet, or ask for them on the side.
• Opt for smart substitutions— Swap carb-heavy sides like pasta or bread for double servings of vegetables. Skip the bread basket and start with a salad, requesting dressing on the side, or just plain oil and vinegar.
• Increase healthy fats — Incorporate healthy fats into your meals to feel fuller longer. Great options include:
  • Avocado
  • Nuts & seeds
  • Coconut or olive oil
  • Butter or ghee
  • Fatty fish, like salmon, mackerel and sardines

 Be aware of beverage options

• Water is your friend — Since about half of added sugar intake comes from beverages, choose water whenever possible. If you want something fizzy, opt for tonic water or sparkling water with fruit.
• Low-sugar alcohol options — If you’re drinking alcohol, choose red or dry white wines or spirits mixed with soda water instead of juices, cocktail mixes, or liqueurs.
• Bring your own mocktail ingredients — Carry electrolyte stickpacks from our Mocktini Variety pack to add to your tonic or sparkling water for a flavorful, sugar-free drink. You can even bring multiple flavors to share with friends!

 4. Plan for dessert with no added sugar

• Satisfy your sweet tooth — Don’t feel the need to skip dessert entirely. Opt for fruit, especially berries as they are high in fiber and low in sugar, as a way to satisfy your sweet tooth without added sugar.
• Save your sweets for home — Skip the dessert options when you’re out and treat yourself to some sugar-free goodies once you get home. Indulging in your own tasty, healthy creations will make your dining experience complete without compromising your lifestyle choices.

 5. Team up with a supportive friend or family member

• Find encouragement in your sugar-free lifestyle journey — Having a buddy or two by your side can make a world of difference as you embrace your new lifestyle. Friends or family members who check in with you about finding suitable choices at restaurants or social gatherings can make it easier for you to enjoy socializing without feeling the need to defend your choices. Surrounding yourself with supportive people ensures you stay motivated and confident on your journey

 Stay Consistent & Enjoy the Experience

Socializing without sugar can be hard, even with the best tips! Focusing on the delicious and satisfying options you can enjoy instead of what you can’t have can help. If you indulge in a sugary treat, don’t beat yourself up. Finding balance is key, and it can take time.  Check out some tips on our blog, from What to Expect When You Cut Sugar From Your Diet to Alternative Sugar-Free Snacks to Satisfy Your Cravings. And for additional help, check out our new Crave Killer electrolyte mix. It's formulated to help reduce cravings and feel fuller longer, so sugar doesn't have the same pull.

Most of all, enjoy the journey—even the occasional treats—and continue to take other steps to support your sugar-free lifestyle.