So, if you're like me, when it comes to eating out, my healthy diet tends to go right out the window. But you know what? It really doesn't have to! Elizabeth has been kind enough to pass along some amazing tips from the Mayo Clinic to help us feel as if we are not cheating on our diet! Yay! Here are some of those great tips with, of course, some added comments/commentary from yours truly. Enjoy.
Avoid oversized servings
You don’t have to eat EVERYTHING on your plate...wait...I don't? Oh yeah! They have take home containers! A good tip: put half of your meal in a take home container before you start eating (I'm definitely going to try this!)
Ask for the lunch size even at dinner. You know...I've never tried to ask about this, because a lot of the times, their lunch and dinner menus are the same. My own personal suggestion: If they have the half sandwich, half salad option that would normally be served at lunch, choose that option. I mean, sometimes those sandwiches are too darn big anyway! Dear Restaurants: I don't need a chicken sandwich that is as big as my head. Love, Everyone.
Substitute an appetizer for an entree. Yeah...I love doing this option. However, sometimes I tend to go for that greasy appetizers (helllloooooo buffalo wings!). If I go down that route, I try to go for a less greasy/fried option.
Split a meal with a companion. I'll give you a scenario that I just witnessed with two of my friends. Both were craving the pasta with chicken at the restaurant we were dining at and each ordered their own bowl. What happened? Both ended up with take home containers. Pasta specifically is a great thing to split because you'll both still be getting the protein from the chicken and will still fill up from the pasta!
Decisions, Decisions...
Here's some suggestions when trying to choose the best option:
DRINKS: It's good to order any of the following: Water, Club Soda, Diet Soda, Tea, and Coffee. Dinner with the girls? Or guys, if there are any dudes reading this...or if you're going out on a date...or maybe if you had a long day at work...well...whatever your reason, if you want to indulge in that alcoholic beverage, limit yourself to just one. Yes...even those calories in those Bud Light Limes you love so much add up. Or if you're like me...Margaritas...or Sangrias...mmm...Sangria...
APPETIZERS: Try the tossed green salad – skip creamy dressings altogether and ask for an olive oil based dressing ON THE SIDE – avoid cheese, eggs, or meat as salad toppings UNLESS you are having a salad for your main course in which should add a low-fat, grilled or similarly prepared protein. Avoid bacon bits and prepared salads with mayo like potato salad.
Other great appetizer choices are shrimp/seafood cocktails but skip the cocktail sauce and use fresh-squeezed lemon for added flavor instead. Huh...thinking about shrimp and seafood now makes me want to go to a sushi bar...this is getting me way off focus...coming back now...alright I'm good. (….sushi....)
SOUPS: If you want to go the soup option (maybe if you're going for the Soup & Salad combo) chowders, creamed, and pureed soups are the ones you want to avoid. All soups are actually extremely high in salt, so it's usually best to avoid them altogether. But, choose the broth or tomato based soups for the healthier options.
BREAD: Possibly the hardest thing I ever do (especially if there is a large breadbasket...I'm looking at you, Olive Garden), but only take ONE piece of bread. And make sure it's whole grain. Or just don't go to Olive Garden...I swear, there's something in those breadsticks.
ENTREES: Choose a baked, broiled, grilled, poached, roasted or steamed entree. Ask that dishes be prepared without extra salt, butter or oil. Meats and vegetables sauteed or stir-fried in a small amount of oil, broth or water are usually lower in fat. Trim any visible fat off meat and poultry – and eat only a portion that’s the size of a deck of cards.
Avoid entrees that are fried, fricasseed or creamed, and those sauteed or stir-fried in heavy oil. Steer clear of broasted, stuffed, buttered, breaded or basted entrees, as well as gravies. If the name of an entree contains the term "au gratin," "a la king," "Alfredo" or "parmigiana," choose something else. Always ask for sauce to be served on the side.
SIDE DISHES: Choose vegetables and fruit. Baked potatoes, boiled new potatoes and rice also may be good options. Skip the french fries, potato chips and onion rings, as well as vegetables slathered in cheese or cream sauces. Top your potatoes with salsa (mmm...salsa...) instead of butter or sour cream. Most restaurants will substitute a healthier side dish if you ask.
CONDIMENTS: Choose fresh tomato, cucumber and lettuce for sandwiches. Avoid olives, pickles and sauerkraut because of their high salt content. Use ketchup, mustard and mayonnaise sparingly, and use pepper or lemon juice in place of salt.
DESSERTS: Wait before ordering dessert to let the main course settle. It takes a while for a feeling of fullness to register in your brain (take it from experience). If you can't resist dessert, though, choose fresh fruit, gelatin, sorbet, sherbet, fruit ice, meringues or plain cake with fruit puree – and always ask for two (or three) spoons! Wait...what??? No CHOCOLATE??!! As much as it pains me to agree with this, it's rare that any restaurant will have a dark chocolate option. And if they do, it's never in a healthy portion. So yes, when out, and getting your (gulp) chocolate-less dessert, go for these options.
Okay, so we've tried to give as many suggestions/options as possible, so hopefully on your next dining out experience, you can take a few of these tips with you! Questions, suggestions, comments, etc? Let us (and everyone else) know in the comments field!
I hope everyone has a wonderful weekend and looking forward to next week when we start...wait for it...EXERCISING!!! Yaaaaaaay!!!
Jillian
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