Restaurant Food
Eating at restaurants can be a challenge when trying to maintain a clean, anti-inflammatory lifestyle. Here are essential guidelines to protect your health when dining out:
General Guidelines
- Limit toppings, sauces, and dressings. Choose olive oil-based options such as olive oil and lemon or balsamic vinaigrette.
- Opt for foods that are broiled, steamed, or grilled, not fried.
- Avoid creamy soups and choose broth-based alternatives.
- Substitute fries with a salad, steamed vegetables, fruit, or a healthy soup.
- Avoid chicken and pork (see Kitchen Guide).
- Eliminate all farm-raised fish (see below and Kitchen Guide).
- Avoid franchised restaurants, which often rely on low-quality oils and ingredients.
Oil Warning: The Canola & Soybean Problem
No one should consume canola oil, soybean oil, or “vegetable oil” blends. These oils are:
- Highly processed and oxidized, even in their organic forms
- Rancid 100% of the time, contributing to oxidative stress
- Linked to inflammation, cancer, blood disorders, fertility issues, and cognitive decline
- Often genetically modified (GMO) and chemically extracted using hexane and high heat
Even so-called “olive oil blends” used in restaurants are often cut with canola or soybean oil. Always ask. A safe phrase to use: “I’m allergic to canola, corn, and soybean oil.” This isn’t just a preference—it’s a health necessity.
Canola and soybean oil are the cigarettes of the 21st century. The science is established—but conveniently ignored.
Why Restaurants Use Cheap Oils
Restaurants often choose canola or soybean oil not for flavor, but for cost. These oils are tasteless, shelf-stable, and cheap. When under pressure to lower costs, many restaurants compromise food quality, especially with oils.
Even mid-range and high-end establishments frequently use toxic oils unless customers push back. Don’t assume. Always ask.
Ethical, health-conscious restaurants will cook with:
- 100% Olive oil
- Rice bran oil
- Avocado oil
- Grass-fed butter
Make it your standard to request food cooked without harmful oils, or find places that respect your health.
Dangers of Farm-Raised Fish
Avoid farm-raised fish under all circumstances. Compared to wild-caught, they contain:
- 11 times more PCBs and dioxins
- Lower protein and beneficial omega-3 fats
- Artificial colorants are added to improve appearance
- Exposure to antibiotics, hormones, and unclean feed
- Environmentally unsustainable practices
Wild-caught fish are cleaner, healthier, and far superior in nutrient profile.
Take Charge of Your Health
You are paying for your food—your health shouldn’t be compromised to save a restaurant a few dollars. Ask questions, make requests, and support restaurants that prioritize your well-being over profit.
Mark Colafranceschi, D.C. • Licensed Chiropractic Physician – Arizona License #009154 • Scottsdale, Arizona