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Eating at a restaurant can be daunting when you’re trying to be diligent in your nutritional goals. Especially if you’re attempting to lose a few pounds, or follow a certain program.
Somehow as soon as I step foot into that savory-smelling atmosphere the dinner rolls and loaded pastas are screaming my name! Then when I sit down at the table, I recount the fact that I’m starving and convince myself that “one cheat meal won’t hurt me…”
Which is true, of course.
But when I find myself at a restaurant yet again a few days later, things snowball, and before I know it my nutritional enthusiasm is right out the window.
Throughout my 160-pound weight loss journey, I’ve learned a lot about making healthy choices in everyday life.
When I finally realized that I couldn’t just swear off restaurants all together (and that my friends and family simply would not agree to eat at healthier-option restaurants all the time), I decided to start making the menu work for me.
Here’s how I stay on track when dining at a restaurant:
1. Call ahead or jump online and check out the options
This ensures that I’m fully prepared. I’ve already seen all the yummy, slathered-in-cheeses-and-oils options. I’ve glanced through the mouth-watering descriptions and appetizing photos. And I’ve determined what options most align with my nutritional plan. This helps me to be more confident and prepared in my decision once I’m actually inside the restaurant.
2. Load up the side salad
This is a great little trick I’ve learned. Think about it. Most portions at restaurants are exponentially larger than our bodies are meant to digest in one sitting. Often times we’re left with an enormous amount of delicious food that taunts us to consume it in its entirety. Saying “I’m done” when you really want to consume the entire plate, is really hard. Unless you’ve mastered the art of working your willpower, of course.
What I’ve discovered is that we typically need way less food than what is served at restaurants. And honestly, when I’m in turbo-health-kick mode, I don’t want to over-do it. Been there fifty-thousand times, and always feel crappy afterwards.
Ordering a side salad and asking them to load a pile of extra veggies on top can make for a delicious and satisfying lunch or dinner. Make sure your salad isn’t full of a lot of other calorie-dense foods like cheeses, croutons, nuts, and creamy dressings. The goal is to fill up on lots of veggies, and use the other toppings in small amounts so that you can sustain yourself for longer and be more satisfied.
3. Ask the chef to hold the oils and butters
Almost all the time, whoever’s cooking the food will be more than willing to hold off on whatever items you prefer. You just have to ask. By skipping certain ingredients, you’re potentially saving yourself hundreds of calories. Be your biggest advocate! Never be afraid to simply ask.
4. Request the modifications you need
That goes for any other specifications as well. If you’re ordering an entree that comes with a heaping pile of mashed potatoes, ask if they’ll swap it out for a baked potato, or a pile of steamed asparagus. Ask the server not to bring the bread to the table before your meal. Ask for a box to put half your meal in as soon as the meal is brought to you.
When you go to a restaurant, you’re paying for an experience that is catered to you. To an extent, at least. So don’t be afraid to ask for any modifications you need. Thousands of people eat at that restaurant; the people on the backlines know that there are lots of consumers who will need to make special requests. Generally they’re more than happy to accommodate as much as they’re able to.
6. Go for lean cuts of meat
Eating at a restaurant can be challenging because it’s easy to consume all kinds of hidden ingredients and calories/fats/carbs/whatever, that you’re not even aware you’re consuming. So if you make smart choices where you can, then you’ll counteract some of the stuff you don’t know is hidden inside your food.
When you’re eating out, choose things like baked chicken or fish, or the least-fatty cut of steak they have. Choose eggs or egg-whites when out for breakfast or brunch, instead of a plate of pancakes. Skip the sausage and bacon. Grab a side of fresh fruit or veggies.
7. Load up on veggies as your side items
If you’re ordering an entre, choose non-starchy veggies to fill up your plate. Picture a plate with one lean cut of meat (preferably not topped with cheeses, oils, or creams), and the rest of the plate filled with vegetables. Try to choose veggies. Great options are broccoli, asparagus, green beans, brussels sprouts, or anything green. Secondary choices should be things like a baked potato, corn, or sweet potatoes.
8. Skip the soda, tea, or alcohol
Water is a great choice when you’re eating out. It’s refreshing, will help you feel full (so you don’t overeat), is amazingly healthy for you, and will save you from mindlessly consuming hundreds of empty calories. Another great choice is unsweetened tea (hot or cold). You can also request lemon or lime, for some added taste and nutrients!
9. Choose a non-pasta-y place
How’d you like the way I threw in that not-even-a-word up there? 😉
Most restaurants that primarily offer pasta dishes can be tricky. Plates full of pasta are typically way larger than what our bodies should consume, loaded with extra fats, oils, and carbs, and have minimal protein and veggies. If you’re headed out to eat, choose a restaurant where you can grab a protein with a plate full of veggies!
10. Choose healthy carbs
Because a life without carbs is boring. Carbs are not the enemy. If you’re incorporating them into your meal, go for the healthier ones like brown rice, roasted sweet potatoes, whole wheat or sprouted grain bread, quinoa, or a baked potato.
You don’t have to skip the restaurant. Skip the foods and ingredients that don’t load you up with nutrients! Then sit back, relax, and enjoy a delicious meal that you don’t have to cook!
