How To Manage Eating Out

Apr 7, 2020
2 min read

Welcome Back Bloomers!

Today I bring to you a some quick tips that will help you a LONG way. I often encounter clients as well as friends and family asking questions about what to eat when they go to a restaurant or their only option is a fast food restaurant or they are out with friends grabbing lunch. I totally understand how difficult eating on the go can be and if you haven't had enough time to prep a meal or have a fridge for your meal follow these tips to keep you on track with your weight loss goals!

Manage fast-food and restaurant dining without sabotaging their weight loss goals:

Undress everything — ask for no mayonnaise, sauce, dressing, etc. *Why you may ask, because this adds calories and added fat*
Choose single- or child-sized options instead of supersized and “value” meals.
Choose baked or grilled options when available (e.g., baked potato instead of fries, and grilled chicken instead of breaded cutlets).
Pizza can be a good option. Opt for vegetable toppings, and limit sausage, pepperoni, extra cheese, and deep-dish options. Order a side salad instead of a second slice.
Mexican/Southwest chains can offer healthy items, but remind clients to minimize cheese, sour cream, and tortilla chips. Good choices include plain, small burritos, grilled chicken or seafood soft tacos, or fajitas with salsa and lettuce. *Avoid taco salads in taco shell “bowls,” which can have as many as 850 calories.*
Salads also can be healthy choices, and many fast- food chains are offering them as entrée options, but be mindful that adding dressings and extra toppings increase calorie intake and fat input. *One well-known chain offers a bacon ranch salad that has more calories than its biggest burger.*
Sandwich shops can offer healthy fare. Good choices include whole wheat bread instead of large rolls, lots of vegetable toppings, and mustard. Limit cheese, mayo, and other dressings/sauces.
Order an appetizer portion of a favorite entrée, or select an entrée from the appetizer menu.
Offer to split an entree with a friend because each entree is often more than enough for two people.
Ask for the entree to be cut in half before it arrives at the table, and for the extra to be put in a take-out container.
Ask to replace unhealthy sides (french fries, onion rings, etc.) with a steamed vegetable or side salad.
Ask for fresh fruit, a dish of sorbet, or split a dessert item with several other people.