Eating Out Without Pigging Out!

Eating out is a part of our culture that is here to stay.  It’s not the best for our wallets, but it’s fun and a really great time to be with family and friends.  You can make small adjustments and adopt behaviors that help you eat in a restaurant without straying too far from your healthy eating plan.  Here are our recommendations:

• You have the power to pick where you eat.  If you’re always choosing fast food restaurants, you’ll only have fast food choices.  Pick restaurants that serve fresh fish, steamed vegetables, or small portions.  I love to go to the Market Street Oyster Bar and get steamed vegetables and fish.  It’s a lovely experience and I leave feeling well-fed and healthy.  Find restaurants with healthy options. 
• Drink a lot of water before you go.  It will be easier to turn down high-calorie beverages and entrees because you won’t feel thirsty or as hungry.
• Order a sparkling water and lime rather than alcohol or sodas.  It’s a no-calorie drink but doesn’t make you feel like you’re missing out.
• Order a healthy appetizer and a side salad as your entrée.  You’ll get a dish with fewer calories and a good serving of vegetables.  Say nay to foods like nachos and fried foods and yay to lowfat appetizers like ceviche, bruschetta, or polenta.
• Ask for substitutes.  It happens all the time and I promise the server and the kitchen won’t mind.  The worst thing they’ll do is charge you a dollar or two.  Instead of mashed potatoes, ask for an extra side of vegetables.  If brown rice is available instead of white, go for it.  It’s completely worth it.
• Don’t order carb-based dishes like pastas, risottos, or rice.  If you have the willpower to make it last three or four meals, you have my permission.  Otherwise, order dishes that are heavy on proteins and vegetables.
• Avoid dishes made with creamy dressings or sauces and ask for everything on the side.  The sauce on your protein or your salad or the butter on your vegetables and potatoes can all come on the side.  And then don’t use all that they give you!
• Ask for a box at the beginning of your meal.  If this is awkward to you, do so discreetly, but place at least half your meal in the box before you even start eating.  If anyone at the table gives you a hard time, tell them you’re conserving because of the economy.
• The best strategy is to not order dessert at all, but if you do, share with the entire table and have one or two bites. 
• Lastly, and most importantly, listen to your body and pay attention.    Eat slowly and stop when you’re full.  Focus on enjoying the company and the experience more than the food.  Even if you do it all the time, recognize eating out as the treat it is. 

Make great choices and enjoy!