Dining Out the Healthy Way:

Whether it’s breakfast, lunch or dinner take the following tips with you so you can enjoy dining out without the guilt.

Drinks: Stick to water and try to drink at least half the glass before any of the freebies arrive.  By freebies I am referring to chips and salsa, bread and butter… fat and carbs that will fill you up before you even have a chance to eat your healthy main dish.

Freebies:  Ask your waiter or waitress not to bring the bread and butter or chips and salsa.  If you are with a group of people make the suggestion to not have whatever freebie is offered…don’t be shy, be an example of Healthy Living J  If the group you are with still wants the freebie, no problem, continue sipping your water until your appetizer or entrée comes.

Appetizer and Entree: If you like having a variety of food sharing an appetizer before your meal is a good idea.  Ordering an appetizer and a salad instead of an entrée can be a good option as well.  Consider the following when ordering:

–          If they have a “Healthy Option Menu” try ordering off that first

–          Avoid dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce because they are usually high in calories, unhealthy fats, or sodium.

–          Ask for sauces on the side if they are offered

–          Skip the cheese unless they have a low fat option

–          Choose chicken or fish instead of beef, bacon or pork and ask how they prepare it.  A lot of restaurants use butter to cook their food and while it tastes great, the saturated fat content is ridiculous! Having your food cooked in Extra Virgin Olive Oil is a great alternative.

–          Choose rice, steamed veggies or a baked potato instead of fries or mashed potatoes

When ordering a salad avoid the following:

–          Croutons

–          Bacon

–          Cheese

–          White or creamy salad dressing; if you choose a dressing high in fat ask for it on the side and use it sparingly by dipping your fork in the dressing first and then in your salad

Things to try when ordering a salad:

–          Squeeze fresh lemon, lime or orange juice on your salad

–          Ask for oil and vinegar separately on the side, pour a little bit of oil on first and then the vinegar

–          If you’re not too picky chose whatever low fat dressing option they have

When ordering a sandwich choose from the following:

–          Whole grain bread or bun

–          Grilled Chicken, turkey burger, bison burger, ham, turkey

–          Lettuce, tomato, onion, peppers of any kind, carrots, celery

–          Oil and vinegar, mustard, ketchup, low fat mayo

When ordering a sandwich avoid the following:

–          White bread

–          Cheese

–          Mayo

–          Fried onions and mushrooms

Deserts:  If you need something sweet after you eat and you can’t wait for the apple waiting for you back at the office or at home choose from the following options:

–          Fresh fruit

–          Sorbet

–          Frozen Yogurt

–          Angel Food Cake

Please feel free to leave comments about tips you find helpful when you dine out J