Most of us are not planning on eating out less, and we do not want to spend much time sorting through nutrition facts. These tips can help you make quick, healthy decisions when eating out, which will allow you to enjoy your food without excess calories!
Choosing the restaurant
· Choose restaurants that offer healthy options, such as grilled and broiled meats, and healthy side items, such as fruits and vegetables
· Avoid buffets when possible, as people tend to overeat and you cannot take home food for future meals
· Look for lunch or early bird specials, so you can eat at establishments with healthier options for less
Choosing menu items
· Scan the menu for a “lighter,” “low-calorie,” or “healthy option” section, but do not let the name fool you; read the menu descriptions:
1. Look for good words such as baked, roasted, grilled, broiled, steamed, cooked in its own juices, marinara/tomato sauce, choice/select cuts of meat, and broth or tomato-based soups
2. Avoid ordering items that use words such as fried, sautéed, batter dipped, breaded, au gratin, scampi, Alfredo, cooked with butter or cream, gravy, prime cuts of meat, and cream-based soups
· Consider ordering a salad if you are searching for a healthy alternative, which is usually better than most entrees. This is true only if you do the following:
1. Ask for dressing on the side
2. Request reduced amounts of high-calorie options, such as cheese and croutons
· Look at the appetizer menu, which sometimes contains the only healthy options at a restaurant, and see if you can mix and match an appetizer with a side salad, soup, or another healthy appetizer
· Ask someone to split a higher-calorie entrée or dessert with you if you want to order one. This way, you can enjoy the food while having half the calories
Ordering
· Ask the waiter how items are prepared or served
1. Are the vegetables buttered? If so, can I get them steamed with no butter?
2. How are meats prepared – ask for no added salt or butter
· Request toast and baked or sweet potatoes dry, or with spreads and toppings on the side
· Substitute vinegar, lemon, salsa, plain yogurt, or oil and vingar-based salad dressings for higher-calorie dressings and toppings
· Tell your waiter to “hold the mayo” and put sauces, salad dressings, and other high-fat extras on the side, and use them sparingly
· Choose a side green salad, steamed vegetable, baked potato (only eat 1/2), or fruit cup in place of the coleslaw, potato salad, or French fries that normally come with a meal
· Opt for the more basically prepared dishes, such as baked or broiled chicken, instead of ordering something that you are not sure about the ingredients, such as a casserole, stew, or other mixed dish
Dining
· Avoid overeating by drinking a tall glass of water before you start eating, and drink several glasses during your meal
· Request a to-go container immediately when your food arrives if you receive a large portion, and put half away before you start eating—two meals for the price of one
· Ask others to share a large meal or a dessert if you're wanting to avoid overeating
· Do not have high-calorie dressings, gravies, or creamy sauces served directly on top of your food:
1. Have them served on the side instead
2. Dip your fork into the dressing, gravy, or sauce before taking a bite—taste the dressing, gravy, or sauce in each bite—you will consume much less by the end of the meal
· Ask the waiter to remove your plate as soon as you feel full to prevent picking at it
· Request that your waiter remove the bread/chip basket or place it out of your reach, if you find yourself snacking too much - you can also ask to NOT have the bread or chips on your table depending on who you are
· Eat slowly, put your fork down between bites, and chew well
These tips, along with your devotion to living a healthier lifestyle are sure to keep you moving in the right direction.
Healthy wishes,
Alissa Robertson, MS, RD
(802) 999-5684
[email protected]
Choosing the restaurant
· Choose restaurants that offer healthy options, such as grilled and broiled meats, and healthy side items, such as fruits and vegetables
· Avoid buffets when possible, as people tend to overeat and you cannot take home food for future meals
· Look for lunch or early bird specials, so you can eat at establishments with healthier options for less
Choosing menu items
· Scan the menu for a “lighter,” “low-calorie,” or “healthy option” section, but do not let the name fool you; read the menu descriptions:
1. Look for good words such as baked, roasted, grilled, broiled, steamed, cooked in its own juices, marinara/tomato sauce, choice/select cuts of meat, and broth or tomato-based soups
2. Avoid ordering items that use words such as fried, sautéed, batter dipped, breaded, au gratin, scampi, Alfredo, cooked with butter or cream, gravy, prime cuts of meat, and cream-based soups
· Consider ordering a salad if you are searching for a healthy alternative, which is usually better than most entrees. This is true only if you do the following:
1. Ask for dressing on the side
2. Request reduced amounts of high-calorie options, such as cheese and croutons
· Look at the appetizer menu, which sometimes contains the only healthy options at a restaurant, and see if you can mix and match an appetizer with a side salad, soup, or another healthy appetizer
· Ask someone to split a higher-calorie entrée or dessert with you if you want to order one. This way, you can enjoy the food while having half the calories
Ordering
· Ask the waiter how items are prepared or served
1. Are the vegetables buttered? If so, can I get them steamed with no butter?
2. How are meats prepared – ask for no added salt or butter
· Request toast and baked or sweet potatoes dry, or with spreads and toppings on the side
· Substitute vinegar, lemon, salsa, plain yogurt, or oil and vingar-based salad dressings for higher-calorie dressings and toppings
· Tell your waiter to “hold the mayo” and put sauces, salad dressings, and other high-fat extras on the side, and use them sparingly
· Choose a side green salad, steamed vegetable, baked potato (only eat 1/2), or fruit cup in place of the coleslaw, potato salad, or French fries that normally come with a meal
· Opt for the more basically prepared dishes, such as baked or broiled chicken, instead of ordering something that you are not sure about the ingredients, such as a casserole, stew, or other mixed dish
Dining
· Avoid overeating by drinking a tall glass of water before you start eating, and drink several glasses during your meal
· Request a to-go container immediately when your food arrives if you receive a large portion, and put half away before you start eating—two meals for the price of one
· Ask others to share a large meal or a dessert if you're wanting to avoid overeating
· Do not have high-calorie dressings, gravies, or creamy sauces served directly on top of your food:
1. Have them served on the side instead
2. Dip your fork into the dressing, gravy, or sauce before taking a bite—taste the dressing, gravy, or sauce in each bite—you will consume much less by the end of the meal
· Ask the waiter to remove your plate as soon as you feel full to prevent picking at it
· Request that your waiter remove the bread/chip basket or place it out of your reach, if you find yourself snacking too much - you can also ask to NOT have the bread or chips on your table depending on who you are
· Eat slowly, put your fork down between bites, and chew well
These tips, along with your devotion to living a healthier lifestyle are sure to keep you moving in the right direction.
Healthy wishes,
Alissa Robertson, MS, RD
(802) 999-5684
[email protected]
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