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We’ve all been there. We start eating healthy, exercising and feeling great. And then someone invites us out for dinner. Crap!! Now what? When you’ve changed your lifestyle devoted to eating healthy, dining out, which was once a guilty pleasure you enjoyed indulging in, has now become a culinary terror. Servings are gargantuan in size. Supertankers of soda abound. Fries come with your order whether you want them or not. Not a veggie can be seen for miles.
Trust me, I struggle with eating out too. My biggest challenge is trying to figure out how many calories I’m really eating when I eat out. I have found that with healthy eating, I can’t restrict myself from food, otherwise, I go nuts. So I have learned moderation and smarter choices are the better route to go. And yes, sometimes I will let myself indulge. But for the majority of the time, I make the smartest choices I can when dining out.
Please remember that even with these tips, restaurant dining is almost always going to be less healthy than what you can make at home. But of course, when we are traveling we need to take into consideration healthy eating while traveling or healthy eating on the road. Here are several tips for eating healthy at a restaurant that will be sure to keep you on track with your healthy lifestyle.
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” 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. Side dishes in your mouth mean sidecars on your thighs
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 ginormous 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! Of course, if you absolutely must have soda, stick with diet so you don’t have to worry about calories, but work towards weaning yourself off of soda completely.
Really??? 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’re still craving something sweet when you get home, enjoy a sweet Berry Salad.