The other nite I was out to dinner with a group of girl friends. Everyone was taking awhile to read the menu and figure out just what they wanted to eat. Did they want meat or fish? Did they want an appetizer and a salad? Did they want to share their main course with each other? Did they want to order a bunch of appetizers for the table to start? The discussion was making my head spin! So many things to think about and all we really wanted to do was sit around the table and catch up with one another!
To be perfectly honest, and don’t hate me for saying this, I don’t like to share. Now, this may not come as a surprise for those of you who know me well, but I like foods my way and I am not very compromising when it comes to what crosses my lips. And, I am all for sharing if it’s what you like to eat (you end up eating less, right? So, that’s a good thing!). Here’s the thing, eating out at a restaurant doesn’t have to be complicated. Yes, the menu can be extensive and quite complicated, but what you chose to eat doesn’t have to be.
Here are a few tips on how to eat out and be healthy:
Ask for it your way- Dining out is no time to be meek. Don’t be a bitch, but rather your charming assertive self by asking for changes on the menu. For example, if an item is fried, ask for it grilled. If it comes with french fries, ask for a side of veggies instead. Very often, the restaurant will cooperate as best they can.
Load up on veggies- Often a side of vegetables in a restaurant is really like garnish—a carrot and a forkful of squash. When I order, I ask for an extra side of veggies. This allows me to get full on the veggies and not fat on the foods I don’t want.
Try double appetizers- If there is a nice selection of seafood- and vegetable-based appetizers, consider skipping the entrée and having two appetizers for your meal. Or an appetizer and a salad. Often, that is more than enough food to fill you up.
Order a salad before ordering anything else on the menu- Scientists at Pennsylvania State University found that volunteers who ate a big veggie salad before the main course ate fewer calories overall than those who didn’t have a first-course salad. But, keep it healthy. That means avoiding anything with a rich cheese (think mozzarella or burrata) or a creamy dressing (think caesar salad).
Check the menu before you leave home- most restaurants post their menus on their web sites. You can decide beforehand what you want to order. And, if you don’t like what you see you can pick another restaurant.
Be reader savy- Any menu description that uses the words creamy, breaded, crisp, sauced, or stuffed is likely loaded with hidden fats—much of it saturated or even trans fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).
Go easy on dessert-You can always have some sorbet or even a small piece of chocolate or even a bowl of fruit instead of the rich chocolate cake or creamy cheesecake.
What do you typically order when you go out to eat? Can you use my guide to have a healthier dining experience? For more information and help eating out, contact me at rachel@livehealthynyc.com