As a founder, so much of my business is built over meals—client dinners, team lunches, investor meetings. For years, this filled me with a low-grade anxiety. I felt like I had to choose between being social and sticking to my health goals.
A restaurant menu felt like a minefield. It was so easy to make a choice in the moment that I would pay for later with a poor night's sleep, an energy crash, or that familiar, frustrating brain fog. This is especially true for us in perimenopause, as our bodies are so much more sensitive to inflammatory foods, sugar, and alcohol.
I refused to accept that my professional life and my health had to be in conflict.
So, I created a simple set of rules for myself. A "Restaurant Survival Guide" that allows me to walk into any restaurant, from a high-end steakhouse to a local cafe, and make a smart, empowered choice in under 60 seconds. It's not about deprivation; it's about strategy.
Here are the 5 core rules from my guide.
My 5 Rules for Restaurant Survival
1. Read the Menu Online Before You Go.
This is the single most important rule. I never walk into a restaurant blind. I take five minutes in the afternoon to look up the menu online. This removes the pressure of making a quick decision at the table when I'm hungry and distracted. I identify 1-2 good options ahead of time, so I walk in with a plan, not a problem.
2. Prioritize Protein.
This is my anchor. I scan the menu for one thing first: high-quality protein. I look for simple preparations like grilled fish, a good quality steak, or roasted chicken. I build my entire meal around this. The protein is what will keep me full, satisfied, and prevent the blood sugar rollercoaster that leads to a 3 PM slump or a midnight snack.
3. Double the Vegetables, Ditch the Starch.
Once I've chosen my protein, I make a simple request. I ask to substitute the standard starchy side (like fries, potatoes, or rice) for extra vegetables.
My go-to script: "Could I please get the salmon, but instead of the potatoes, could I have double the broccoli (or spinach/green beans)?"
Why it works: I've never had a restaurant say no to this. It's a simple, non-fussy way to load up on fiber and micronutrients while avoiding the inflammatory, energy-draining starches.
4. Be the "Sauce on the Side" Person.
Restaurant sauces and dressings are often hidden sources of sugar, unhealthy oils, and excess salt. I always ask for them on the side. This puts me in control. I can then use a small amount for flavor instead of having my meal drenched in it. A simple drizzle of olive oil and a squeeze of lemon is often all I need.
5. The "First Sip" Rule.
I used to have a glass of wine the moment I sat down. I've learned this is a mistake for both my willpower and my sleep. My new rule is to order a large bottle of sparkling water for the table first. I finish my first full glass of water before I even consider ordering an alcoholic beverage. This hydrates me, takes the edge off my hunger, and allows me to make a more mindful decision about whether I truly want that glass of wine (and often, I find I don't).
By following these five simple rules, I've taken the stress and guesswork out of eating out. I can be present, enjoy the company, and build my business, all while knowing I'm making a choice that will leave me feeling strong and clear-headed tomorrow.
All the best,
Sonja Rincón
Founder & CEO, Menotracker