Choosing the right foods when I eat out, or when I’m on vacation, can be difficult, especially if I’m unfamiliar with the area. The food is rarely what I would fix for myself at home, and I’m often tempted to order something that’s not good for my weight-loss program. Another challenge can be recognizing all the ingredients and guessing their amounts and calorie counts in a particular dish.
How much oil does this salad dressing contain? Do they use lean cuts of meat?
Planning a strategy ahead of time sets you up for success. A helpful website to visit before eating away from home is https://www.healthydiningfinder.com/. This site provides examples of healthy dishes you might find at local restaurants, along with calorie counts and nutritional information.
How can you master the art of eating out while maintaining control?
- Decide what you want to order before you get to the restaurant. I often go to a restaurant’s web site beforehand. Many of the chains will list the calorie count for each dish on the menu. I remember going out with friends and all of us ordering a delicious salad because we thought the calories would be minimal. I came home, checked the restaurant’s Web site, and discovered the salad we thought was a winner had more than 850 calories!
- When attending a business lunch or impromptu event, order a grilled chicken salad. I prefer low-calorie, high-flavor dressings, so I bring my own, usually Newman’s Own Lighten Up Low Fat Sesame Ginger Dressing. Grilled fish with a double order of vegetables (no butter) is also another safe choice.
- Say no to rolls, bread, and chips that precede the meal. They’re dangerous because you tend to fill up on empty calories.
- Keep a few restaurants in mind where you know you can find good choices. When people ask me where I would like to go, I usually suggest a particular Mexican grill where the food is fresh, delicious, and nutritious.
- Watch out for “portion distortion.” Restaurant portions can be two or three times bigger than standard. There’s that urge to finish everything on your plate because it’s just sitting there, and it seems a shame to waste it. Ask for a take-home box as soon as your meal arrives. Then quickly box up half of the meal so that it’s out of sight and take it home for tomorrow’s lunch.
- Don’t surrender to the buffet. Eating at a buffet can be dangerous, but if you prepare in advance, you can avoid calorie overload. If my friends suggest a buffet, I recommend we go to one that serves soup and salad. If not, I eat the fresh salad items with my own salad dressing, vegetables, and three ounces (cooked) of protein for the main course. If I forget the dressing, I use a light house dressing, lemon juice, or vinegar and olive oil.
- Dessert is my kryptonite. It’s hard to sit and watch my friends “ooh” and “aah” about their dessert. Most restaurants have some type of fresh fruit on hand. I take a carton of yogurt and ask them to bring the fruit to me in a bowl. For example, a banana with yogurt keeps me from feeling deprived.
- Find someone to whom you can be accountable. E-mail or call your support person, and review goals and strategies before dining out. Writing them down and talking to someone gives you reinforcement.
View Dian’s weight loss journey on a new video by BYU. Dian’s new book will be HOT off the PRESS May 31, 2011.
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Dian’s shares step-by-step what she did to lose over 125 lbs. and keep up an active lifestyle! The pages of the book come alive with practical tips, healthy recipes, over 175 beautiful color illustrations and her refreshing and honest story of the journey.
