The Dish on Dining Out

• February 16th, 2011
• Posted in Health, Nutrition
• 3 Comments

After working together and becoming super nutrient savvy, many of my clients become wary of dining out. And … you should be a tad conscience, but you should not be petrified of hitting up a local eatery! You simply need to be armed with some knowledge before you go. This 411 will serve you well and allow you to navigate through the real world of 24-7 food! Check it out! Read up before you eat up!

Top 6 Dining Out Tips:

• Don’t go starving!This is the number one thing to keep in mind. If you enter the restaurant ravenous, I betcha, you’ll be delving into the breadbasket and butter—and there goes 200-300 calories—oi!
• Watch the sauces/oil: Whether sauces and oils are smothering your Porterhouse or broccoli, you need to watch those buggers! For example, sautéed veggies typically mean veggies cooked in lots of oil. Hence, ask the servers for less oil or opt for steamed, grilled, or roasted veggies. Along the same lines, always ask for the dressing on the side—the chefs have a heavy hand! Trust me!!!
• Pick one: Pick the dessert, app, alcohol or bread. Why? Because these are calories you don’t need to function and will certainly not help you shed the pounds. Why one? Because we’re human and if you don’t have any fun, you’ll go off your plan and that’s not what we’re all about here! So, have fun…just not too much fun. Also, keep in mind that if you’re eating out more than once per week, this “pick one” rule shan’t apply because with eating out we’re likely getting in more calories than we would at home … so if we always allow a treat, the weight won’t budge—oh—bugger!
• Protein and veggies please! What’s the number one macronutrient to satiate hunger and maintain lean muscle mass? Lean protein!!! This is a must at dinner. Think fish, tofu, chicken, turkey, pork tenderloin, grilled shrimp, lentils, eggs/egg whites, and tempeh. Then combine that metabolism-fueling protein food with fiber from lots of veggies, and you’ve got an uber-satisfying meal. Hence, eat your greens and protein first, and then delve into your whole grains. Most of us get plenty of grains and not enough veggies, so it’s time to up the ante! Let dinner serve you well here!
• Less is more: Restaurants can offer mammoth portions. One super easy way to have some foodie fun while watching your waistline is by ordering a favorite appetizer, such as tuna tartar, shrimp cocktail, mussels, grilled chicken skewers, or baked scallops and then ordering a side salad OR a broth-based soup, such as minestrone. If you feel awkward about ordering apps as your main squeeze, simply ask the waiter to bring both the app and soup OR salad with the others main entrees. 
• Look it up! Aw—the power of Google! Look up the restaurant’s nutrition info that you’re heading to. That way when you arrive you can make a smart choice. Yes, this may seem a tad neurotic, but if you hit up a local chain or restaurant all the time, this is worth knowing. You don’t want to be blowing your plan on a 1,200 calorie salmon salad for lunch. Yes, these do exist and they’re sneakily healthy appearing. Remember, just because it’s healthy, doesn’t mean it’s calorie free. Wouldn’t that be nice?  Good sites to get your food 411: nutritiondata.com; calorieking.com; livestrong.com; and sometimes the restaurant’s site. If calories aren’t there, use the above tips to help and think clean!

What are your healthy dining out tips?

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