Going out to eat. We all do it/ have done it/ enjoy it. Don't quote me on this, but I think it's entirely possible that Americans go out to eat more than any other group of people in the world. But for those of us on diets, going out to eat can be particularly challenging. The menus at most restaurants primarily offer foods in ridiculously large portions with loads of calories, fat, and carbohydrates. Often times people on diets opt not to eat out, because they're afraid of cheating. Quite frankly, this is a totally unrealistic mind set.
Personally, I love going out to eat, and if a group of friends asks me if I want to go to dinner with them I'm not going to say, "No thanks, I'd rather stay home by myself and eat a chicken breast." While preparing your own food and eating at home is usually your best bet when it comes to eating healthy, you CAN go out to eat every once in a while! When going out to eat, however, it's important to keep in mind how many calories you're consuming.
While most people enjoy having some sort of beverage with their meal (alcoholic or non), I recommend staying away from anything other than water. Sodas, teas, and lemonades all have tons of sugars, and it's almost pointless to drink your calories. Yes, I will admit, every once in a while I crave a cocktail or two. Who doesn't? But it's important to stay away from fruity mixed drinks with numerous different alcohols and syrups in them, because they're loaded with sugar. According to my trainer, Lauren, if you absolutely NEED to have a drink, it's best to stick with either gin or vodka with tonic and either lemon or lime. I know, a vodka tonic doesn't sound nearly as delicious as some fruity little drink with a cutesy name invented by some bartender at Friday's, but let's be serious for a minute, no one's really drinking for the taste ;)
Another important thing to stay away from when you're eating out is the bread. There are so many restaurants out there that give you free bread with your meal, and they'll keep it coming as much as you like. I'll admit, I LOVE bread. Believe me, I could go to town on a basket of rolls from Bertucci's. But as of right now, it's very important that I not eat carbs. And regardless of your dietary needs, it's probably best to stay away from the bread anyways, because, once again, unnecessary calories.
Now let's get to the good stuff; the entree. (I personally recommend staying away from appetizers and desserts, but a house salad won't kill you, just make sure you're not ordering it with the most fattening dressing available on the menu) A lot of people assume that just because they're on a diet, they HAVE to order a salad. Not only is this not the case, but sometimes a salad ISN'T the healthiest thing on the menu. Yes, the idea behind a salad is great. Leafy greens, mixed vegetables, some kind of protein on top. But when it really comes down to it, the salads available at most restaurants just aren't that good for you. Now, I'm not a nutritionist, and I certainly don't claim to be an expert on health and fitness, but in my experience, if a salad has fried chicken tenders on it and is smothered in blue cheese dressing, that's usually a sign that it's not so healthy. Also, I've noticed that the lettuce used in most chain restaurant salads is primarily iceberg and Romaine. Now, Romaine lettuce isn't bad for you, but iceberg lettuce basically has no nutritional value, and in my experience, it's salads that include greens like spinach that are the best for you. The greener the vegetable, the more nutrients it has.
So you're probably wondering what you CAN eat if you're not having a salad. As far as my diet is concerned, I'm eating a lot of chicken and fish right now, so I would probably stick with a grilled chicken or fish entree with a steamed vegetable side. Obviously you should order based on your dietary needs, but if you're on a diet it's best to stay away from anything breaded, fried, or smothered in cheese or sauce. If you are planning on going out to eat, you might find it helpful to check if there is nutritional information available online for whatever restaurant you're going to. Most chains these days do provide nutritional information on most of their items, and this can be really helpful in making a healthy eating decision. You'd be really surprised to see how many calories are in some of your favorite dishes!!
Chicken Parmesan: One of Olive Garden's most popular dishes.
But is it really worth it for a whopping 1090 calories??
Probably best to stick with the Herb-Grilled Salmon,
which is less than half the calories at 510
So there you have it, the do's and don'ts of eating out while on a diet. As always, what works for me might not necessarily work for you, so make sure you are following a diet that is best for your body and your goals. If you'd like to get in touch with my trainer, Lauren, she can get you started on a diet and exercise program that will be 100% tailored to your specific needs. Like I mentioned in my first post, she's in excellent shape, and all the advice she's given me thus far has been amazing. After all, I lost 15 pounds in the few weeks I've been following her plan! Definitely take an opportunity to check out her fitness and nutrition planning program here. She's been a great help to me, and hopefully she can help you too! And remember, stay healthy!
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