Eating Out Guide.
Ordering guidelines.
- Request food to be baked, steamed, poached or grilled instead of fried.
- Try ordering two starters, or a soup and salad, instead of a main course.
- Split a large meal with a companion, and order an extra salad or vegetable.
- If portions are large, avoid the temptation to clear your plate: ask for a doggie bag!
- Ask that sauces and gravies be served on the side.
- Ask that the chef prepares your meal in wine rather than butter or oil.
- Order double portions of vegetables to replace rice or potatoes.
- Desserts can make or break a meal. Sidestep high-calorie desserts by choosing fresh fruit or sorbet, or have a decaffeinated coffee or herbal tea.
| Fast Food | If you choose: | You would be eating: | Instead choose: | You would be eating: |
|---|---|---|---|---|
| Indian | Chicken Tikka Massala, pilau rice, naan bread and glass of white wine | 1454 calories | Chicken Tikka and salad with water | 300 calories |
| Oriental | Sweet and sour chicken with egg-fried rice, vegetable spring roll and large soft drink | 1436 calories | Chicken chop suey and water | 321 calories |
| Italian | Two slices of garlic bread with half a large stuffed crust meat feast pizza | 2040 calories | Two slices of vegetarian pizza with seasonal salad light vinaigrette dressing and water | 347 calories |
Appetizers.
Enjoy vegetable-based soups, steamed seafood or fresh juice. Try to avoid the fried, cheesy or creamy appetizers.
Fast food frenzy
The table below illustrates how bad certain choices can be and shows an alternative option!
Bread and rolls.
Try choosing whole grain or rye breads without butter. Limit your bread consumption by asking the waiter to remove the basket from your table.
December often sees us eating out in restaurants more often than at other times of the year. For many of us, when we go out to eat, it's tempting to let our guard down a bit. Sometimes we think, "I paid for it, so I'm going to eat it," or we reward ourselves for a difficult day. But if you eat out fairly often this can definitely impact your overall diet. I always recommend that you check out the menu before you go, to make your choices with a clear head. Below are some more recommendations to help steer you in the right direction.
Alcohol.
Alcoholic beverages are often the source of many additional calories.
Small glass of wine =120-150 calories
1/2 pint beer = 150 calories
Margarita = 400 calories
Alcohol also stimulates your appetite so limit your consumption and alternate with water.