By Mckenzie Dryden | Thoughts on Innovation
Arizona Restaurant Week is basically the Super Bowl of dining — if the Super Bowl came with locally sourced appetizers and prix-fixe menus. It’s exciting, delicious, and honestly a little overwhelming if you’re trying to stay on track with your health goals. But the good news? You don’t have to pick between flavor and feeling good.
Eating well while dining out isn’t about skipping the fun — it’s about showing up with a game plan. Here’s how I navigate it without missing out on the moments that matter (or the food that tastes amazing).
1. Plan Before You Fork
Scrolling through the menu ahead of time isn’t just smart — it’s empowering. I always pick out my dish before I even set foot in the restaurant. That way, I’m making decisions based on my goals, not my hunger pangs.
2. Build a Better Plate
Think of your plate like a puzzle: lean protein, whole grains, and colorful veggies. When those pieces come together, not only do you get balanced nutrition — you also feel satisfied and less likely to overeat.
3. Don’t Fear the Ask
There’s no shame in requesting a grilled option instead of fried, or asking for sauces on the side. It’s your meal. Own it. Most chefs are totally cool with making small changes, and your body will thank you later.
4. Portions Are a Power Move
Restaurant servings tend to be… generous. I usually split an entrée with a friend, or ask for a to-go box right off the bat. Half now, half later — and suddenly I’ve got lunch for tomorrow, too.
5. Hydrate! Hydrate! Hydrate!
Sipping water between bites slows things down and helps keep hunger cues in check. I steer clear of sugary cocktails and soft drinks. Instead, I go for sparkling water with lime, unsweetened tea, or a light, simple cocktail if I’m feeling festive.
6. Skip the All-Day Fast
One of the biggest traps people fall into? Skipping meals earlier in the day to “save room” for a big dinner. That almost always backfires. I follow my normal routine — balanced meals, light snacks, and hydration throughout the day — and show up ready to enjoy dinner, not inhale it.
7. Savor Everything
If I’m treating myself to something decadent (hello, tres leches cake), I slow. it. down. I take a bite, actually taste it, and let that be part of the experience — not a guilty secret. Guilt has no place at the table.
Mindful, Not Miserable
Eating out should be joyful — not stressful. I don’t count every calorie or obsess over every bite. Instead, I pay attention to how I feel. Am I full? Am I enjoying this? Am I making choices that line up with how I want to feel tomorrow? That’s the kind of check-in that matters most.
And yes — I eat the pasta. Sometimes I order dessert. But I do it intentionally, with balance and joy, not from a place of restriction.
Remember, this week is not a make or break. What you do most of the time is going to make the biggest difference!
Editor’s Note: Mckenzie Dryden, a Tucson native, is a registered dietitian at HonorHealth Integrative Medicine. She graduated from UArizona with her BS in Nutritional
