Dieting doesn’t have to mean missing out on time with family and friends.

Instead of staying at home and feeling sorry for yourself missing out on a delicious restaurant meal, let us give you the knowledge so you can be social and eat out but do it the NutriEats way. Follow our surefire tips to help you stick to your Diet when Eating out!

Don’t Drink Your Calories

Cutting out soda, sweet tea, and alcohol is one of the simplest strategies to reduce overall calories when dieting. If you follow this tip at home, simply carry it with you to any restaurant meal. Choose calorie-free options such as water or a diet soda, instead of wasting your calories on liquids.

Take Control of Your Meal

When dinning out do not be afraid to ask the Waiter to hold the butter, skip the sauce, and bypass the oil so you can stay on track, Despite being grilled or roasted, steaks and fish are often cooked in butter and oil which are just an unnoticeable calorie-booster never be hesitant to speak up about your preferences when ordering at restaurants. Never feel obligated to accept a meal other than what you originally planned, you are paying for it so you should get what you want.

Don’t let the bread basket that greets you at the table be your downfall. Remember, snacking counts! While it’s easy to slowly nibble on these not-so-nutritious snacks, they disappear quickly, which can add unwanted calories fast. Take charge and simply inform your server ahead of time that you’re not interested in the freebies or bread. This will place the unnecessary calories out of reach.

Eat protein, veggies, and then carbs—in that order

You don’t necessarily need to eat your macros in this order bite-for-bite, but you should focus primarily on consuming both your protein and vegetables before moving on to your starchy carbohydrates.

Protein and high-fiber vegetables will help to slow down digestion, which leaves you feeling fuller, faster. By placing an emphasis on these two items from the start, you’re less likely to overindulge in a creamy, sugary, fatty dessert because you’re already full.

We hope these simple tips will help you to stay on track while still eating out as often as you want and never missing out on an important social occasion.


We are a Kenyan-based health and lifestyle blog. From the latest and greatest nutritional and health products to cutting-edge weight loss, fitness and lifestyle coaching, NutriEats will be all that you need to ensure you are on the right track to becoming the best version of You, you can be!

It’s easy to just let go when you are on holiday because you want to relax, forget about your worries and experience new things. We show you


  1. Quality Over Quantity – Try to avoid buffets or bottomless spreads. When you are choosing where to eat, limited portion sizes can leave you feeling consciously satisfied and not overly-full. When we eat at buffets, we feel overwhelmed with choice and therefore have the tendency to over-fill our plate and want to get our money’s worth and returning for seconds, thirds and fourths. Remember – its quality over quantity!


  1. Save Space for Dessert – If you have a few sweet treats or that you would like to indulge in or try, make better choices for you main meal. For example, grilled seafood with veggies or salad is a good option if you really want to have that chocolate mousse. It’s all about leaving space for the things you want to indulge in so that you can enjoy them guilt-free, knowing that you haven’t over-done it.


  1. Avoid Unnecessary Add-ons – Unnecessary ingredients tend to add up. Things you should be on the look-out to avoid include salad dressings, bar snacks, table bread, syrups, croutons and various other condiments. Another thing you should note is there is no harm in asking for your food to be cooked in a little less oil, getting your salad dressing on the side and substituting salad/steamed veggies instead of fries.


  1. Don’t Drink your Calories – Did you know that a milkshake can have over 800 calories in it?  For the same amount of calories, you can eat a steak dinner! Drinking your calories (alcohol, dairy-based or other-wise) doesn’t fill you up the same way a meal would and leaves you wanting for more. If you are looking to enjoy a few drinks, substitute sugary, high calorie mixes with diet, sugar-free options or sparkling water.


  1. Stay Active – Holidays are not all about food. Try to occupy your time trying out fun, interesting activities. You don’t have to be in a hotel gym – you can go on hikes, walk about the town sightseeing, sign up for some water sports – the list is endless. Ask your hotel concierge what fun, local adventures are available!


  1. Prepare in advance – Pack some of your favourite familiar healthy snacks or protein bars. You never know, when travelling – you may feel famished in various circumstances and wont have to resort to unhealthy options because of lack of choice/availability  – these are always lifesavers that keep you satisfied until you have the choice to eat something nutritious and healthy.
  2. Guilt-free is stress free – Remember, at the end of the day you are on holiday – indulge a little and don’t feel guilty about letting your hair down. You may fall off the wagon slightly but remember you are human – the best you can do is balance it out. If you slip up a few times, don’t regret or dwell on it! Enjoy your holiday!


The diet is based on the theory that nutritional needs vary by blood type but Researchers found there is no link between response to the diets and blood type – the results were dependent upon a person’s ability to stick to the diet. The theory behind the Blood Type Diet is not valid, new research suggests. Science behind the popular diet does not add up.

The researchers took an existing population of mostly young and healthy adults who provided detailed information about their usual diets and provided fasting blood that was used to isolate DNA to determine their blood type and the level of cardio-metabolic risk factors, such as insulin, cholesterol and triglycerides.

Dr. Ahmed El-Sohemy, Associate Professor at the University of Toronto says that a previous lack of scientific evidence doesn’t mean the diets didn’t work.

“The way an individual responds to any one of these diets has absolutely nothing to do with their blood type and has everything to do with their ability to stick a diet and the fact that they are cutting out and restricting certain foods.”

The researchers found the associations they observed between each of the four blood type (A, B, AB, O) diets and the markers of health are independent of the person’s blood type.

There is a difference between a diet and a lifestyle. Diets are quick fixes and make you cut out and restrict foods, and also create unhealthy eating behavioural habits such as binging when you do actually eventually end up eating “forbidden” foods.

The NutriEats diet plan is a LIFESTYLE.



We always want a sweet snack! Its easy to succumb to refined carbs and high-sugar items. But they just leave you feeling full and bloated after.


    •       3 scoops Vanilla Whey Powder (Recommend Optimum Nutrition)

    •       1 1/2 tsp cinnamon

    •       2 eggs

    •       1/2 cup pumpkin puree (you can used canned or can substitute for pureed carrots)

    •       2 tbsp Stevia/ Sweetener of choice

    •       1/4 cup dark chocolate chips

    •       1/8th cup raisins

    •       1/2 tsp baking soda

    •       1/4 tsp ginger

    •       1/2 tsp nutmeg


    1      Preheat oven to 400 degrees

    2      Mix all dry ingredients together

    3      Mix all wet ingredients together

    4      Mix all ingredients

    5      Put into muffin tray

    6      Bake for 25 – 30 mins

Remember, you can always fill your muffins with whatever you have – from fresh cranberries to flaked almonds or desiccated coconut, go with what you fancy! Experiment – otherwise you’ll never discover! Simple! Happy Baking! 🙂

Footer background
Nairobi, Kenya
+254 735 176 411 / +254 722 410 804

Drop us a line

Yay! Message sent. Error! Please validate your fields.
© 2016 Canvas Media. All rights reserved.