Want to eat out and eat healthy? These 5 tips can help.

I enjoy many meals out with friends, family, and colleagues. Americans, all over the nation, seem to be eating out as well; we currently spend nearly half of our food budget on foods eaten away from home. The problem is that many of the foods we choose to eat tend to be oversized, less healthy, and more caloric, therefore often contributing to weight gain. But, there is good news. You can eat out while staying healthy and practicing portion control. In my book Finally Full, Finally Slim, I devote a chapter to dining out defensively while trying to eat healthfully and even lose a few pounds. Yes, you can do it! No need to sit at home and eat steamed chicken and broccoli.

Try these simple tips to make your dining out experience healthier.

1. Don’t devour the bread.

Leave the bread in the basket. This can easily save you about 200-300 calories worth of unhealthy carbs in the form of flour, a term I call carbage. Want a piece of bread? Take one slice, and put it on your plate. Don’t pick from the bread basket.

2. Veg out.

To prepare a healthy plate, I suggest you fill half your plate with fruit or non starchy vegetables, a quarter lean protein like chicken, fish, or legumes and the other quarter with healthy starch like soba noodles, butternut squash, or sweet potato.

3. Go grilled. Forget fried.

While what you choose to eat matters (fish over beef, for instance), how your meal is prepared matters just as much. Fried chicken, fish, and even fried vegetables (think tempura) defeat the purpose when trying to make healthy food choices. Yes, veggies are veggies and fish are fish, but go for grilled or roasted methods of preparation over fried. You’ll save yourself a boatload of calories.

4. Share.

Restaurant portions are too big, and therefore often contain 1000 calories or more. Save calories—and money— by sharing an entrée. Worried you won’t have enough to eat? Share a veggie side dish and start your meal with a salad.

5. Doggie bag it!

I  wrote about how wrapping up leftovers can save lots of calories. And, an added bonus is that you’ll have lunch or dinner for tomorrow.

Have a healthy week!

Warmly,

Lisa

Lisa R. Young, PhD, RDN

 

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