How to dine out without the guilt

 

I love going out to restaurants. It’s relaxing, fun and I don’t have to cook or clean up the mess.  But, how do you go out to eat and keep it pretty healthy? Here’s what I do when I know I’m going out.

Check out the menu before you go

If you know where you are headed, see if the restaurant has a web page and look at their menu online. Decide ahead of time what you are going to have. If you already have it in your head and get a craving for it, it’s much easier to stick with it when it comes time to order.

Free stuff = lots of extra calories

Don’t pay any attention to that cute basket with the warm bread and butter or tortilla chips and salsa when they bring it to your table. An average piece of bread is about 100 calories and the butter adds another 35 or so. If you just can’t pass it up keep your portions small and use balsamic vinegar and olive oil instead of butter.

Avoid menu items with these words:

Deep-fried                                                   

Battered                                                      

Stir-fried                                                      

Pan-fried                                                      

Choose these instead:

Broiled

Baked

Grilled

Steamed

On the side please

Notice what sides come with the meal. Go with extra steamed veggies or a salad with dressing on the side instead of mashed potatoes, rice or pasta. Also pay attention to any sauces the dish may come with. Skip the heavy, creamy, buttery sauces and go instead with a marinara sauce or ask for any sauces on the side so you control the amount you eat or better yet skip the sauce altogether. If you ask for a dish “dry” that means you want to skip all sauces and most restaurants will lightly season your chicken or fish and not use the butter, oil, etc.

Whole grain
Choose whole grain choices when there is an option. Most Italian restaurants now offer whole wheat pasta or gluten-free. I choose those whenever I can. There are even pizza places that offer these as well.

Don’t drink away your calories
Be aware of the calories and sugar you are drinking. Always, always have water and skip the soda and juice. If you want an adult drink, choose drinks that don’t have a lot of extra sugar added to them. For me, I choose red wine or a vodka soda with lemon and lime. My favorite is a lemon drop, but I try and make those less frequent.

Size does matter
Restaurant portion sizes can be pretty big. I will often share a meal or will order a lunch or appetizer portion if that is available. I usually take a doggy bag home and make something of it the next day.

Last but not least
Finally, don’t be afraid to tell your waiter exactly what you’d like or ask for substitutions. Example: if a chicken dish is fried ask if it can be grilled instead. Restaurants will accommodate most anything these days.  If the entree comes with a cheesy or buttery side dish, ask for steamed veggies or a salad on the side instead. 

Now just relax and enjoy dining out. It’s a fun occasion and a treat. If you want to indulge, do it and enjoy it. Just don’t beat yourself up for it afterwards or feel guilty. Get right back on track and don’t forget your workouts. We all deserve it once in awhile!!

~Christina

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