Diet and like it: Tips to keep calories down while dining out
Starting a diet doesn’t mean you have to stop eating out altogether, but it does require an added level of discipline when you dine.
Some restaurant meals contain more calories than most people should eat in a day, and part of what makes these meals so delicious is a generous use of salt and fat. But take heart, you don’t have to stay home eating carrots and rice cakes while your friends go to dinner. As an occasional treat, a restaurant meal can be part of a weight-loss plan if you consider the following suggestions:
Do research before you go: Many restaurants post their menus online and include nutritional information on their websites. For example, a quick glance at the nutritional information for the chain restaurant Chili’s (www.chilis.com) would tell you that the Grilled Salmon with Garlic and Herbs at 620 calories is a better choice than the BBQ Pulled Pork Sandwich on a White Bun at 1,580 calories. Few restaurants include this type of nutritional information on actual in-restaurant menus, so it’s best to check beforehand if you have the opportunity. Many restaurants do designate their lower-calorie fare on the establishment menus, however, so you can also use that as a guide if needed.
Don’t go starving: Because the wait for a table at many restaurants can leave you famished by the time you look at a menu, it’s a good idea to have a small, healthy snack before you go. Try eating an orange or apple before you hit the road, so you won’t be tempted to order the bacon chili cheese fries immediately upon being seated. Also, if you’ve had a bit to eat you’ll be more likely to pass up carbohydrate-heavy offerings such as bread and butter some restaurants provide for free at the start of a meal.
Don’t drink your calories: Beverages such as sodas, smoothies and alcohol can all heap on extra calories to any restaurant meal. Even diet soda is thought by some researchers to increase the body’s craving for sweet foods, so it’s best to stick with water. If you don’t like the taste of plain water, ask for it to be served with a lemon or lime.
Do be picky about preparation: When ordering a salad, request the dressing on the side. (If you are truly committed to counting calories, you could even bring your own low-calorie dressing with you to the restaurant.) Choose foods that are grilled or steamed instead of fried, and remember that a vegetable isn’t a healthy choice if it’s swimming in butter and cream. Some types of food, too, are naturally lower in fat and calories. Choosing a restaurant that serves fresh sushi may be better than an Italian joint with heavy pasta dishes.
Do love your leftovers: Forget everything your mom told you. You don’t have to clear your plate. In fact, it’s not a good idea when eating out. Many restaurants serve portions that are at least twice the amount of fat and calories you should consume in a meal, so a good rule of thumb is to eat half of your food and take the other half home for later. As an added bonus, there is something wonderful about restaurant leftovers in the fridge. Embrace the to-go box.
Do end on a high note: Save money and calories by skipping dessert. Need to chase a garlicky meal with something sweet? Try bringing a Hershey’s Kiss or two for the drive home, or change venues and cap the night off with a small, nonfat frozen yogurt.
Do break the rules: Unless your job requires it, eating out should be a rare treat and indulgence and not an everyday occurrence. Cooking at home allows you to manage ingredients, calories and portion sizes, but sometimes it is just so nice to have someone else do the dishes. So if your heart is telling you to have a Mushroom and Swiss burger, go ahead and order it. Just skip the fries, save part of it for later, and eat a lower-calorie dinner the next day to balance everything out.
