Trim Down Tip

Dining Out


I know from experience that eating out can be very difficult and even intimidating when on a diet...or as I like to say...when leading a healthy lifestyle.  It is much easier to control your food intake when you are cooking your own meal--but let's be honest--it is not realistic.  You will be faced with birthday dinners, work luncheons or just a random night out when you will need to look at a menu and select a meal that is not only healthy but also delicious.  YES--that does exist!  So--here are my top five ways to navigate a restaurant menu--follow them and you will pass this test with flying colors.


1.  Know what you are getting into.  If the restaurant you are heading to is a chain, check out the website before you get there.  Most major restaurants have a nutrition tab on their webpage or at the very least will provide you with their menu.  This way you can take a look at the various options.  If the restaurant does not have a website or provide nutrition facts, I recommend Calorie King which contains lots of major chains menus and nutritional info.  If you can't find the restaurant you are going to, just punch in a menu item that sounds good and see where it fits into your diet.  


2.  Order a salad.  A salad will not only provide you with lots of healthy vitamins and nutrients, but also take the edge off your hunger helping you to realize you are full, faster.  It doesn't have to be a fancy salad--in fact fancy salads often have nuts, cheese and other goodies that just mean extra unnecessary calories.  Look for a garden, house or other salad that is filled with veggies.  If you like cheese on your salad, ask them to go light on the cheese.  Croutons are also a hidden calorie trap so try to avoid them if possible.  Lastly--stick to salad dressings that are oil based like italian or a vinaigrette instead of creamy dressings like ranch or blue cheese.  You can save yourself 100 calories by making the switch and even more if you ask for the dressing on the side.


3.  Order an appetizer as your meal.  Restaurant portions are enormous.  Appetizers tend to be more appropriate serving sizes and if you order a salad, more than enough food for a meal.  I like to stick to items like shrimp cocktail, crab cakes (ask how they are prepared first--see #4), soups, or lettuce wraps (usually meat served with bibb lettuce) just to name a few.  If you are eyeing an entree, order it--just eat half of it.  Entrees are typically 2-3 times bigger than a recommended serving.  I usually cut my fish or meat in half once it is served so I won't feel the need to finish it--plus you will have leftovers!  Feel free to finish your veggies :).  


4.  When choosing an entree (or appetizer) look for the words grilled, broiled or baked.  The terms pan seared, sauteed or fried mean cooked in oil therefore cooked with a lot of added calories.  If something you are interested in ordering isn't prepared they way you would like it--just ask.  Also, if it comes with a starch such as rice or potatoes, ask if you can substitute vegetables to save 100++ calories.  Restaurants are used to people with various dietary requests.  If they have the ability to cook to order they will almost always accommodate your needs.  


5.  Dessert.  You don't have to avoid dessert.  Order one dessert to share with your dining partners--this way you won't feel deprived and you won't take in all 800 calories of the cheesecake you could easily take down on your own.  If no one wants to share, look for choices like sorbet, or berries with cream.  Both are delicious options and have far less calories than cakes and ice cream.  


Stay tuned.  In the upcoming weeks I will be posting about various restaurant chains--what to eat and what not to eat.  If you have specific requests--let me know!








Email me at nicolesilva@weightthatsit.com