85 Tips & Strategies for Dining Out

• Avoid “all-you-can-eat” places. More diets go here to die than any other type of restaurant.
• Choose a place with a varied menu. It’ll make it easier to find something healthy and to your taste.
• Don’t decide to eat out on the spur of the moment, if possible. It’s best to make plans and account for it during the rest of the day’s menu planning.
• Fish restaurants and restaurants with extensive salad bars usually have healthy options available.
• Try to avoid restaurants that promote “entertainment” eating, where the food is one of several attractions. This usually means the menu is choked full of fried, fatty and huge dishes.
• Any restaurant with a mascot is probably bad news.
• Go to the restaurant’s website to find a menu (or have them fax one to you) and study it.
• Decide what you want to eat before you leave the house. Is this a chicken night or are you craving pasta? If possible, choose a specific menu item so you’re not tempted by the menu at the restaurant.
• Make reservations. This cuts down on waiting and hunger time at the restaurant, as well as the number of drinks you have at the bar.
• While making reservations, check on preparation methods and their ability and willingness to accommodate your requests. Learn what options you have and what substitution choices are available.
• Try to reserve a table away from the kitchen so piles of delectable dishes aren’t paraded by as you’re deciding what to eat.
• Know what you can afford to spend out of your calorie budget – but don’t starve yourself, it’ll only court temptation.
• Don’t leave the house hungry. About 1-2 hours before eating, have a small, healthy snack (apple, small salad) to avoid pre-meal munching later.
• Bring along some whole wheat or rye crackers and packets of your favorite low-calories salad dressings. Don’t count on the restaurant to always have the ones you like.
• Start by politely sending back those free munchies that show up right away. Bread baskets, rolls, tortilla chips or Chinese noodles can be bottomless pits of calories. Not to mention all of the butter that usually comes with them.
• If you need to munch a little to ward off hunger, ask the server if something else is available. They might have rye or whole wheat bread or rolls, melba toast or whole wheat crackers instead.
• Ask if there is a lower-fat alternative spread instead of the butter. If not, plain rolls aren’t so bad.
• Choose salsa over con queso or other cheesy dips.
• Order water right away and start sipping. Much of what we mistake as hunger is often merely thirst.
• A glass of spicy tomato juice or vegetable drink can bridge the hunger gap.
• Dessert menus, with huge, tasty close-ups of caloric landmines are on the table for a reason. Even if it’s a tabletop display, give it to your server.
• Try to order first. Listening to everyone else’s choices can be pretty tempting.
• Don’t ever be shy about asking questions or making requests. The food is every bit as important as the restaurant, the table and the setting, so make sure it’s what you want.
• Try ordering menu items a la carte. Platters, combos and meals may come with extras you might not want. For example, a group of side items can make a great meal and fruit can make a delicious appetizer.
• Ask about the size of the dish. This could be important information when watching calories.
• You can add vegetables to just about anything (salad, pasta, soup, cheeseburgers) if you just ask.
• Watch out for cheese, sour cream, gravies and special sauces.
• Ask for your food not to be prepared with butter, cream sauces or oil
• When in doubt, opt for brighter color. Most high-calorie, high-fat menu items are brown, beige, white or pale yellow (other than some desserts, of course).
• Don’t feel rushed into making a hasty decision. Just because your server is in a hurry doesn’t mean you have to be. At the same time, if you’ve made a healthy decision, stop looking at the menu immediately.
• Try ordering one course at a time. Order a healthy appetizer, but don’t order your soup or salad until you’re finished, then eventually your entrée. Sure, you may be starving now, but how will you feel in 20 minutes after the appetizer? Still feel like facing that pile of country fried chicken? Take your time, relax and enjoy.
• The good news is that appetizers can come from anywhere on the menu, not just the Appetizer section. Look at other parts of the menu (Salads, Soups, side items, even breakfast items) for healthy starter options.
• Some great starter options: fruit, melon, steamed seafood, smoked salmon.
• The kitchen may be able to put together a small vegetable tray for you upon request.
• Broth-based soups or consommé can be a tasty first course.
• Avoid anything fried or breaded, and be wary of any item that comes with a dip.
• If you do end up with something breaded, peel off the coating; much of the fat usually resides here.
• Avocado is high in fat, so take it easy on the guacamole.
• Use ketchup, mustard, bbq sauce, salsa or taco sauce instead of mayonnaise, tartar sauce or any creamy sauces or dips.
• Salad bars can be good or evil, depending on how you use them. Pass over the grated cheeses, eggs, creamy dressings, bacon, croutons, pasta salad, potato salad and macaroni salad, and stick with the staples of sliced carrots, peppers, tomatoes, cucumbers, snap peas, raisins, nuts, garbanzo beans, fruit and other fresh produce. That alone can be quite a meal.
• Ask for extra vegetables on your house salad.
• Spend a little extra and order the spinach salad or one with more vegetables. House salad greens often lack nutrients and taste and try to make up for it with more high-calorie toppings.
• Always get your salad dressings on the side. Instead of pouring it on top, dip your fork in the dressing before taking a bite.
• If you can’t find low-fat dressing options that you like, try a squeeze of lemon, or vinegar with a touch of oil.
• “Meal” salads often have more toppings than veggies. Avoids salads piled with breaded chicken, olives, cheese, bacon, eggs and croutons.
• Taco salads are notorious for seeming healthy, but actually being high in calories. Much better to start with a house salad and ask the kitchen to add on ingredients and taco flavorings.
• Avoid creamy soups like chowder or bisque, which can be loaded with fat and calories. Instead, try broth-based soups, like minestrone, wonton, beef barley, gazpacho, consumme, tortilla, or the classics like chicken noodle or vegetable.
• Bean or pea soups (like split pea, bean and ham, lentil, black bean or navy bean) have more calories, but are so packed with fiber and nutrients, and are so filling, that it may be worth it.
• Bad preparation words = buttery, breaded, buttered, fried, pan-fried, creamed, scalloped, au gratin, a la mode.
• Good preparation words = grilled, baked, steamed, broiled, poached, stir-fried, roasted, blackened.
• Avoid sauces made with milk, cheese, oil or mayonnaise.
• Marinara and tomato-based sauces are usually more flavorful and healthier than creamy sauces and gravies. As a rule of thumb, red is usually better than white or yellow.
• Get all sauces, gravies and creams on the side so you can add to taste.
• Even better, rely more on herbs and spices to flavor your food. Become familiar with your favorites and ask for them by name.
• If ordering pasta with a cream sauce, ask the kitchen to go light on the sauce.
• Know your fatty and lean meats. Pork: fairly lean except sausage, bacon, and ribs. Fish: all fairly lean or contain healthy fat. Chicken: fairly lean especially when skin and fat is removed, and white is leaner that dark meat. Ground beef products (in order of most to least fat): ground beef, ground chuck, ground round. Eye of round and roasts are leaner, while steaks and ribs have more fat.
• Don’t eat the skin of chicken, turkey or duck. You can save yourself loads of fat and calories with this simple step.
• Ask for your fish or meat to be broiled, with no extra butter.
• If you order prime rib or roast, ask for a center or inner cut, as there will likely be less fat.
• A recommended serving size of meat is 3-4 ounces. If you order a 9 ounce steak, make sure there is some left.
• Vegetarian options are not always lower in calories if they’re loaded with cheese, nuts and other non-vegetable ingredients.
• Remember, a salad and a healthy appetizer can make a great meal!
• Eat your lowest calorie items first. Vegetables are always a good place to start.
• Eat the amount you would eat at home. Just because it’s on your plate, it doesn’t mean you have to eat more.
• Eat slowly, take your time. Enjoy and savor one bite at a time. Put your fork down between bites, or take a sip of water.
• Concentrate on the conversation, not your food. If you’re talking, it takes longer to eat and helps you feel full before stuffing yourself.
• When half of your food is gone, stop a moment and ask yourself this question: “Am I hungry?” It sounds simple, but you’d be surprised how often the answer is “no.” If so, why keep eating? Think of it this way, would you enjoy stuffing yourself now more than having the same delicious meal again tomorrow when you’re actually hungry again?
• Don’t pick at your food after you’ve decided that you’re done. Cover your plate with a napkin, pour salt and pepper on it, or put your utensils on the plate, making them messy.
• Keep your hands busy with something besides your utensils. Read a newspaper or write a note – or simply hold hands with your date!
• Chew some gum or have a mint after you’re done.
• Give the restaurant manager feedback on their ability to meet your dieting needs. They’re in the business of pleasing all of their customers, not just the ones who crave fatty, breaded, gooey foods.
• Keep a personal notebook of healthy dishes and restaurants. If you found a good option, keep it on file. Refer to the notebook when deciding on your next dining out experience.
• You can never go wrong with fruit as a dessert, as long as it’s not buried under syrup or whipped cream.
• Sorbet or frozen yogurt are great alternatives to ice cream, but watch the sugar content.
• Total dessert deprivation doesn’t work in the long run. The key is to find smart ways to enjoy a little bit. One cookie isn’t going to derail your entire program.
• Angel food cake with fresh strawberries is a very refreshing healthy dessert, but it’s rarely found on menus. Again, watch the sugar.
• Lemon meringue pie, or other meringue pies, are generally decent choices.
• If you absolutely have to have something and you can’t find another alternative, plain ice cream isn’t horrible. Just keep it to one scoop and plan another 20 minutes on the bike.

quick snacks for when you’re on the go (prepare some of them ahead of time to keep yourself from grabbing chips, candy, or snack bars)

• Celery sticks with peanut butter and several raisins on top
• Rice cakes with peanut butter (good for getting a protein punch)
• Low-fat cheese cubes
• Hardboiled eggs
• Deviled egg (wrapped in plastic wrap)
• Fruit yogurt cup (add in some fresh fruits or nuts for a boost
• Trail mix
• Nuts or nut mix (stick to just a handful)
• Vegetable sticks with a little packet of dip (lowfat salad dressing packets found in salad bars work as easy-to-pack dip)
• Broccoli or cauliflower bites
• Half of a turkey or tuna sandwich on whole-wheat bread
• Cucumber slices (lightly salted or with nonfat Italian dressing)
• Yogurt and granola
• Leftover chicken or turkey slices (great to eat cold)
• Healthy fiber-rich or grain cereal (great to eat dry from a baggie)
• Pickles (wrapped in foil or plastic wrap)
• Box of raisins or other dried fruit
• Half a large whole wheat bagel with light cream cheese
• Apples, bananas, strawberries (any fruit works, these are naturally portable)
• Mixed berries (these freeze well in plastic bags)
• Whole-wheat crackers and low-fat string cheese
• Grapes in a baggie
• Fruit smoothie in a thermos
• Tuna and cottage cheese in mini-containers

quick, healthy snacks

• Low-fat cottage cheese (4 oz): 80 calories
• Raisins (50 or about 1 oz): 85 calories
• Skim milk latte (8 oz): 85 calories
• Air-popped popcorn (3 cups or 1 oz): 95 calories
• Graham crackers (8 small rectangles): 100 calories
• Thin pretzel sticks (48 sticks or 1 oz): 100 calories
• Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
• Unsweetened applesauce (1 cup): 100 calories
• An apple (small) with low-fat cheese (2 oz): 150 calories
• Baby carrots (10) with hummus (1/4 cup): 150 calories
• Peanuts (a handful or 1 oz): 160 calories
• Raw almonds (a handful or 1 oz): 165 calories
• Low-fat yogurt (6 oz): 175 calories
• Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
• Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories

what is everyone’s favorite website for tracking calories?

it has to be a website, not an app, because my phone is a dinosaur. I’ve used dozens but I don’t really have a favorite. one with charts is always nice.