Q. How can I eat out and still lose weight?
A. Although making healthy choices and staying within your daily calorie limit while eating out can be challenging, it is not impossible. With proper planning and a sound strategy in place, you can enjoy a healthy meal that won’t derail your progress.
Begin by doing your homework. If you are a regular patron of certain restaurants, look for online nutritional content of these restaurants’ foods. Visit the website of each restaurant or a nutrition information site such as www.dietfacts.com or www.calorieking.com.
Next, take a look at the menu (preferably before you arrive at the restaurant) and select meals that are healthy choices. Think twice if you see certain key words, such as Alfredo, crispy, encrusted, stuffed, loaded, or fried, that may indicate the dish is high in fat and calories. To further identify healthy options on restaurant menus nationwide, visit www.HealthyDiningFinder.com.
Another key to success when dining out is to be very mindful of the amount of food you are served. Find ways to keep portions smaller and more manageable by immediately requesting a carry-out box and taking at least half of your meal home or requesting a smaller portion of food when placing your order. Try having a broth based soup or a small salad (dressing on the side) before your entrée…chances are you will eat less of your meal. Also, don’t be afraid to make a special request or to ask how a food is prepared – after all, you are the customer, and you deserve to know what you are paying for.
The bottom line: dining out does not have to be associated with weight gain. If you pay attention, learn the menu, and wheel and deal with your servers, you can have a delicious meal that is part of your healthy plan. Bon Appetit!