How to Eat Out
When you are changing your diet, you need to make sacrifices. Along those lines, the idea of eating out can be intimidating due to all the rich and decadent meals and desserts available at restaurants. By following a guide to eating out healthy, you can enjoy the dining experience and keep your weight regulated.
Appetizers
A main course at a restaurant with all the trimmings can easily exceed 1,000 calories. These meals are often loaded with saturated fat, sodium and processed carbohydrates. To give yourself the satisfaction of eating enough food and to do it in a healthy way, opt for appetizers and side dishes instead of a main course meal. A good example of this would be shrimp cocktail, a bowl of broth based soup and a salad.
Add-ons
Cheeses, dips, dressings and sauces often encompass a large part of your dishes when you eat out. These can make an otherwise healthy food, high in calories and fat. Request to have these toppings left out or placed on the side of the dish where you can regulate how much you want to use. A baked potato is a good example of one of these items. It often comes with sour cream, melted cheese, bacon bits or a combination. Ask for a side of salsa or ketchup for your baked potato or pass on it altogether and get steamed vegetables with no butter or cheese added.
Preparation
Deep fried, pan fried, crispy, batter-dipped, basted and au gratin are all terms used to describe preparations of foods. These are high in sodium, fat and calories and eating them can put a halt to your weight loss goal. Scan the menu for foods that are baked, broiled, poached or steamed. Baked chicken breasts are a good example. Tmember to be on guard for any sauces or additional high-calorie substances.
Beverages
Soda, milk shakes and sweetened teas all have something in common--they are high in sugar and calories. When it comes to weight gain, calories are still calories, no matter what form they are in. Drink non-sweetened tea and water to keep your calories under control. Drink a cup of water right before your meal arrives to help fill up your belly.
To-go Box
As soon as your meal arrives, ask your waitress for a to-go box. Place half of your meal in the box and consume the other half. You can also by one meal and split it with your dining partner.
Salad Bar
When you go to a restaurant that has a salad bar, be cautious of what you put on your plate. Toppings like croutons, shredded cheese, nuts, seeds, fruits in heavy syrup and bacon bits can add up and turn a healthy salad into a high-calorie disaster. Choose raw fruits and vegetables and lean ham to top your salad.
References
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.
