Eating out doesn’t have to completely unravel your healthy eating lifestyle.
You still follow the same principles; timing, portion sizes, and balanced choices. Don’t over-think it and voice your preferences, remember you are the one paying for the food. Regardless of what type of restaurant you are dining in, we wanted to give you a guide to help you with your choices.
Do not eat shell. Use salsa as dressing. Easy cheese. No sour cream. Easy guacamole/avocado. Grilled chicken, steak, fish. 3-5 oz.
Single wrapped corn tortillas. Grilled chicken, steak, fish. Shrimp (large)-1 per unit. LIght on the cheese. No sour cream. Easy guacamole/avocado (it’s a fat)
Eat ½ the portion, take the rest home. Corn tortillas. Eat the veggies.
Rice and beans as side
Black or whole pinto beans. No refried. Brown rice if offered. Eat ½ order.
Easy croutons. Easy parmesan cheese. Dressing on side-make it an oil based one. Olives are fats too.
Side of Meatballs
Order a side salad for carbs. Easy sauce/cheese.
Thin crust. Whole wheat crust if offered. No white pizzas. Chicken or turkey sausage as pizza meat. Easy cheese. Add veggies- mushrooms, onions, tomatoes, bell peppers, pineapple etc...Only 1-2 slices
Avoid white sauces. Get protein in your dish- Seafood, chicken, lean beef, lean pork- 3-5 oz. Small fist size portion of pasta.
Cup portion. Avoid creamy or pasta loaded soups. Veggie loaded soups-don’t forget protein with dinner.
Appetizer Type Food-Have as your balanced meal:
Eat with veggies, small salad. No chips. Limit portion 4-5 oz.
Chicken/Tofu Lettuce Wraps
Go easy on dipping sauces.
Asian Inspired: * Be aware these foods are usually high in sodium. Rice adds A LOT of carbs.
Shrimp or Tofu Spring Rolls (4)
The clear ones, not fried egg-rolls. Eat as your meal. Easy on the dipping sauce.
Egg Drop Soup
Have a bowl size
Avoid dark meats, fried and breaded versions
However ordered: 1 yolk per meal
Egg whites. Easy cheese. Load up with veggies. Ask for no oil used in preparation.
Keep to one piece/slice. Turkey options if offered.
Whole Wheat, sourdough, rye, English muffin. Half of serving. Order dry. Avoid jellies.
Fruits- cups/bowls. Limit banana. ½ cup potatoes, ½ cup cottage cheese.
1 cup plain Oatmeal
Water as your beverage. No juice. Get your nutrients from food.
Fast Food Type: *Try to avoid, but just in case
Grilled Chicken Sandwich
Omit any mayo type sauces; mustard is best.
Go to a place that uses a GRILL; add your own condiments; stick to ketchup & mustard. No cheese. Go bun-less if possible.
Make sure to get some grilled chicken or other protein included. Add your own dressing.
General Rules of Thumb:
If unsure about contents or portion; ASK!
Sauces, butter, and dressings on the side, if at all.
Get a to-go box with your meal.
Make the decision to control your portion and stick to it
Eat the protein and veggies first
Politely refuse chips and bread before dinner. Or avoid places that will offer them
Order Al-la-Carte. You can almost always get a grilled protein with veggie sides
Dessert- 3 bites will do ya fine
Enjoy the time out and do your best!