Servings are super sized and smothered in butter. Enormous gallons of soda abound. Fries come with your order whether you want them or not. Very little veggies can be seen for miles. Not bad if you want a SUPER sized meal that probably accounts for two days worth of your caloric intake, but what if you DON'T what that? What do you do?
No fear, I'm here to help.
***Please remember that even with our tips, restaurant dining is almost always going to be less healthy than what you can make at home. Try to limit eating out to once a week and make that meal your cheat. Its nearly impossible to make it as healthy as you could at home.
That said, here are a few pointers:
1. Make smart choices
Almost every menu contains chicken or fish cooked in a healthy way. Look for words like "grilled," "broiled," or "steamed," and avoid "sautéed", "smothered" and "fried."
2. Skip the appetizer
By definition, an appetizer is intended to get your appetite going. But when some appetizers contain more than 1,000 calories, that's not an appetizer—that's a full meal and more! If you do want an appetizer, ask your table if they'd be willing to split one of the healthier options like a salad, bruschetta, ceviche, or anything that's light on sauce and heavy on fruits, veggies, or lean protein.
3. Eat a salad
Greens are also a great option, but not all salads are created equal. Stick with salads that don't contain mayo (in other words, avoid the tuna and chicken salad), and ask for the dressing on the side. This way you can add your tablespoon or two, instead of having your salad drenched in it.
4. Skip the Side dishes
At many restaurants, the "side" is a baked potato, fries, or coleslaw. What does that equal? Unnecessary calories. If you'd like a side, request the salad (dressing on the side), fruit, or steamed veggies, even if you don't see them as an option.
5. No bread
Don't eat the bread. Does it taste good? Sure! But instead of eating something because it's in front of you, swap those empty calories for something you'd actually enjoy.
6. Eat half
Over time, American portion sizes have enlarged to gargantuan sizes. Restaurants often provide you not with one serving of pasta, but with as many as 4 or more. But if you have a hard time not cleaning your plate—after all, the food does taste good—request that the waiter split your order in half before they bring it to the table. That way you can enjoy your dinner as lunch later in the week.
7. No soda
If bread is bad, soda might be worse. That's because it's easy to consume massive amounts of calories fast. And don't even think about going the "diet" route. Those artificial sweeteners aren't healthy, and they can lead you to crave more sugary substances. Talk about a lose-lose! If you want something other than water, ask for unsweetened iced tea. It's calorie free, so you can drink as much as you want!
8. Dessert
Hmmm dessert is awesome but is it worth it? Granted, some restaurants use restraint, and focus more on unique flavors than on quantity, but if you're out with friends at the type of place where the dessert has more calories than your meal, and they insist upon ordering it, suggest the table split it. Then take a single bite and put your spoon down. It's not about denying yourself, but about making smart choices. If you really want dessert, skip the appetizer or reduce the portion of your main course, and again, portions matter. OR skip it and if you're still craving something sweet when you get home, enjoy some yogurt and berries or a piece of fruit.
9. Watch your Alcohol Intake
Alcohol inhibits your judgment and is VERY high in sugar.
But if you do have an alcoholic drink with a meal, reduce your other
carbohydrate intake. Best choices for alcoholic drinks are a glass of wine and
light beer. Choose plain liquors, like vodka, whiskey, or gin, with low-calorie
mixers, such as club soda, instead of jaeger or kahlua. Avoid mixed or
specialty drinks like piña coladas or mai tais—they’re loaded with calories and
sugar.
I hope this will help you make better decisions while eating out. Going out to eat should be fun and about eating good food but that doesn't mean you need to stuff yourself so full that you will sorely regret it in a few hours. Instead make going out to eat about the company that is joining you. Eating slowly and engage in conversations that will keep your mind off the food and on them.
