10 TIPS FOR EATING OUT

Here are my top 10 tips when eating out. If you remember these tips, you’ll forever know how to put together a healthy meal, no matter the situation.

 

 

1.      DO YOUR RESEARCH.

Even when you don’t have time to cook, eating out doesn’t mean unhealthy. Use the internet or your smartphone to look up the menu or nutritional info of almost every restaurant and decide what you want to eat before you leave the house. That way, you’ll know just what to order when you get there!

 

2.     PAY ATTENTION TO HOW THE FOOD IS PREPARED.

Menu items usually have a description, indicating how the food is prepared.

•  DON’T get anything that is deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in a cream sauce
• DO look for items that are steamed, broiled, baked, or sautéed

3.     DRINK WATER INSTEAD OF SODA OR JUICE.

Soda is a huge source of sugar and calories, and can ruin your diet all by itself. Try adding fruit like strawberries to your water to spice it up.

4.     CONTROL YOUR PORTION SIZES.

America is known for its larger-than-life portion sizes, so pay attention.  Here are some serving size tips.

• Meat = size of your palm
• Grains = size of a handful
• Vegetables = size of 2 fist
• Fruit = size of 1 fist
• Cheese = size of pointer finger

 

5.     EASY ON THE SALT.

When you’re not cooking your own food, you can pretty much guarantee the food you’re eating has too much salt. Ask restaurants to go light on the salt or omit it altogether. Try to avoid the saltshaker, and look for lower-sodium options if you’re opting for a prepackaged frozen meal.

6.     SKIP THE BOOZE.

Sorry to bring bad news, but beer, wine, and margaritas are filled with sugar and empty calories. Eat your calories, don’t drink them. Plus, once you have a drink or two, you’ll want more!

 

7.     SEND BACK THE FREE FOOD!

The breadbasket, rolls, tortilla chips, wonton noodles, or whatever else they put on the table right when you sit down isn’t FREE of fat, calories, and sodium. You didn’t order it, so don’t eat it!

8.     HAVE IT YOUR WAY.

Most menus use healthy ingredients, but the preparation makes them unhealthy. The great part about eating at a restaurant is that 9 times out of 10, they will happily prepare your food however you would like it prepared. Speak up, don’t be shy.

9.     “UNDRESS” YOU FOOD.

Always ask for the sauce/condiments on the side! Instead of pouring it on, dip your fork in the sauce before you take a bite.

10.   SKIP DESSERT.

Skipping dessert can save you 500-1,000 calories or even more. You’ll be glad you did.