In reality I know that I can't avoid eating out 100% of the time. There are always going to be social events and sometimes you just have no choice or its more convenient when you are on the go. Plus lets face it, sometimes its nice to break from the norm and have someone wait on you for a change. BUT that doesn't mean you can't still make good choices while eating out.
Here are a few tips and tricks I've learned along the way to help minimize breaking the calorie bank when eating out. I know most of these are common knowledge, but its often the small things we over look that can make a big difference.
1. PLAN AHEAD:
If you know where your going in advance look up their menu online. Do some research *most places (larger chains) will have their nutritional information available. Information is power so use it. Make a list of 3 things that look appealing (and are healthy), and decide when you get there which one your in the mood for.
2. LOOK FOR KEY WORDS:
Grilled, broiled, and steamed - avoid fried, and battered foods. 3. HEALTHY OPTIONS:
Some menus have a "healthy fare" section or "lighter" menu. Like Applebee's for example has a weight watchers section that lists calorie content. But be aware many times items on the healthy menu aren't so understanding how the preparation of food effects calorie content is really important.
4. SOS (SAUCE ON THE SIDE):
Always ask for sauces and dressings on the side. Dip your fork in it first then take your bite. You can drastically reduce the calories by doing this. Salads can have a 1/2 a cup of dressing on them when pre-tossed. A normal serving size of salad dressing is 2 table spoons. A half a cup of dressing is the equivalent of 8 tablespoons! Omit things like mayonaise (or custom sauces & spreads), mayo adds 100 calories per tablespoon!5. SUBSTITUTE:
Ask for low cal or low fat dressings, if your meal comes with fries, ask to substitute a garden salad or steamed veggies. It never hurts to ask so don't be afraid to speak up. Also omitting high calorie fillers helps keep meals lower calorie. Have a craving for a hamburger? Ask for it with out the bun. Mexican food sounds really good, opt for corn tortillas rather than flour, it will save you 50 calories per tortilla! Opt for black beans or whole beans instead of re-fried (just try to limit the sour cream, cheese & guacamole). 6. EXCUSE ME DOES THIS HAVE?:
Inquire about how items are prepared - if the vegetables are smothered with butter (1 tablespoon of butter = 100 calories), tell them to hold the butter (use a squeeze of lemon instead), you'll cut 100-200 calories out by doing so. Fajitas (white meat chicken and veggies) are an excellent choice, but if they are cooked in a 1/2 cup of oil it sort of defeats the purpose - ask that items be prepared with no oil or light oil. 7. SALADS:
Salads can be a good choice, but often can be the highest calorie item on the menu. For example Chili's Quesadilla Explosion Salad has over 1200 calories! An average Cobb Salad can be anywhere from 400-1200 calories depending on where you go. Watch salads for high calorie ingredients like peanuts, cheese, croutons, avocado, tortilla strips, fried onions, chopped bacon, egg yolks, dressings etc. If you want the high calorie items, ask them to go easy.8. JUST SAY NO TO BUFFETS!:
I'll be the first to admit I am a buffet abuser, but the whole mentality of "all you can eat" truly sets you up for failure before you even walk through the door! Not to mention its incredibly hard to log that mystery dish!9. EAT TIL YOUR SATISFIED, NOT STUFFED:
Ask about half portions, share with a friend, order an appetizer as your meal, or order a kids meal if allowed. Also, asking for a to go box with your meal and boxing up half of the portion before you even start also helps deter you over eating.
10. MODIFY:
Don't see what you like on the menu, most places when you ask nicely will gladly prepare you something not on the menu. For example I like to order a plain grilled chicken breast (about 125 calories) with a side garden salad or a side of steamed broccoli for times I can't find anything appealing on the menu.11. SKIP THE EXTRAS:
Most meals are already outrageosly already out of propotion and MORE than enough food to satisfy your hunger, not to mention most appetizers and desserts are not very diet friendly. If you still want to indulge in a sweet treat, order one for the table and have a few bites to satisfy that sweet tooth OR keep diet friendly sweets at home and indulge when you get home.12. ARM YOURSELF WITH INFORMATION:
I carry with me at all times the pocket book version of Calorie King's calorie guide (purchased at walmart for $6.99). It is so handy! For those times you end up somewhere unprepared or have NO idea what is friendly to order. OR if you know you have X amount of calories for the meal you can see what fits into your budget with out breaking the bank.
13. ALCOHOL:
Had a rough week and you need a cocktail? Skip the sweet foo-foo drinks with umbrellas they pack a lot of calories. Opt for a low calorie beer like MGD 64, or Michelob Ultra. Want something a little stronger? Vodka & Soda with a lime only has 60 calories, need to sweeten it up have them add a splash of cranberry juice.14. DON'T WAIT:
Don't wait to eat until you are positively starving to eat!! This can cause us to order more than we truly need, and over indulge because "I'm so hungry we could eat a horse!" If you are really really hungry don't wait to have something, get a snack before you go. Something healthy that will tide you over. Carrying with you things like granola bars, or nuts are a great snack when you're in a pinch. Try to avoid nibbling on the bread and butter they bring to the table, or filling up on chips and salsa. Drink a big glass of water and save it for your meal.15. EAT SLOW!
You brain follows behind your stomach by about 30 minutes. They must live in different time zones, but that's how long it takes for your stomach to tell your brain "STOP I'M FULL". Eating slowly helps prevent you from over eating, and leaving you with that "OMG I'm so stuffed I can't believe I ate so much now I've got to unbutton my pants feeling". Putting down your fork between bites, making sure you chew each bite, and sips of water between bites all good tricks to keep you from eating too fast.
