Recently one of my clients asked me if I had some ideas of what to eat when eating out. I thought it might be helpful to put together some suggestions and pass them on to you.
Indulging in your favorite take out or restaurant meal is certainly fine once in a while, but when it begins to become a habit, the damage can add up fast. The large portion sizes, excessive unhealthy oils, sugar, and salt (not to mention adding in alcohol) can leave us feeling bloated, dehydrated, and of course on our way to some extra weight.
I like to help my clients navigate restaurant eating because I do believe it is possible to stay on track even when dining out. This doesn’t mean you have to order the grilled chicken breast with steamed asparagus. It means you prioritize what matters most to you and make room for some splurges.
Here are a few general tips and also some suggestions of healthier options based on cuisine.
- Check out the menu ahead of time. This will give you a chance to explore what might be your best option to keep you on track. This also prevents last minute decision making when the pressure can lead to unhealthy choices. It also gives you time to consider what you might substitute out. For example, are the scallops served over risotto? Consider asking for them to be served over sautéed spinach.
- Start with a salad.The fiber and water in the vegetables will help keep you satisfied so you won’t go overboard elsewhere in your meal. Choose salads the contain more veggies than other toppings such as dried fruit, candied nuts, or croutons
- Focus your choice around protein and veggies. The vegetables will provide the vitamins and fiber you need and the protein will fill you up and keep you satisfied.
- Pick two– Are you considering having bread, dessert, pasta, and alcohol? How about choosing just two? This cuts down on the sugar, carbohydrates, and salt. Less guilt and you will feel better about your choices.
- Share– Splitting the dish in half is a great way to indulge while keep the portion realistic.
- Keep your eyes on your own plate– We all have different nutritional needs (and metabolism). You are the expert on what works best for you; keep that in mind.
- Be obnoxious- You’re eating out and probably paying a decent amount. Don’t be afraid to ask for what you want to keep you on track.
- A few others- Skip the bun (ask for a lettuce wrap). Avoid fried foods (opt for grilled or broiled). Try olive oil and vinegar drizzled on your salad (dressings are often loaded with sugar).
What to eat when eating:
Mexican
Love chips and salsa? Ask for cucumbers or celery to dip in the salsa. Do the same with the guacamole.
Skip the queso. Fill the void with salsa or gaucomole.
Fajitas- skip the tortilla. Enjoy the protein, veggies, beans, sour cream, and salsa. Ask for some guacamole to add some healthy fat to this guiltless meal.
Instead of a burrito, make a bowl. Add protein, rice, beans, salsa, guac, and some of your other favorite toppings.
Italian-
Always start with a salad and skip the bread. A house salad with olive oil and vinegar is a great option. Minestrone soup could be another great way to start your meal.
Ordering an appetizer? Focus on a lower carb option. Charcuterie board or meatballs. The meatballs will most likely have bread crumbs (skip the melted cheese) but they are a better option than something like fried like calamari ( a staple on most Italian menus).
Anything that is served over pasta can surely be served over sautéed spinach or another one of your favorite vegetables. Opt for lighter sauces like marsala, marinara, or clam sauce.
Most, if not all, Italian restaurants should have either a grilled fish, grilled chicken, or steak option. Choose one of these with a side of your favorite veggie.
Love Chicken Parmesan? Ask them to prepare it without the breading and go light on the cheese.
Greek-
I would say this is one of the easiest cuisine to eat when trying to eat healthy. After all, isn’t this the region where the Mediterranean Diet originated?
Hummus or Baba Ganoush are great options for an appetizer. Both are packed with fiber and healthy fats. Skip the pita bread and ask for a plate of veggies instead.
Tabbouleh is another great choice. This dish, packed with parsley, tomatoes, bulger, lemon juice, and olive oil provides a ton of nutrients and will keep you satisfied.
A grilled chicken Greek salad is the way to go if you are craving a salad. The spices add a tremendous amount of flavor and the dressings usually have little to no sugar.
A Fatoush Salad is another great option for a salad. The greens, parsley, cucumber, tomato, mint, lemon, and bits of pita are delicious and filling.
For an entrée, choose a Shish Kabob or any of your favorite rolled pitas and ask them to make it into a bowl and skip the pita. Add a side salad.
Chinese-
Chinese is a tough one because it can often be loaded with MSG and sodium and I often question the quality of the protein. However, if Chinese is what you are craving, here are some options you could consider.
Hot and Sour soup is great way to start off the meal because its relatively low in calories and the liquid is filling.
Egg Foo Young- This is filled with vegetable and protein. Ask if it’s possible to lightly fry this dish instead of deep fry and skip the heavy gravy.
Moo Goo Gai Pan is a lightly sauced chicken and vegetable dish. The vegetables will provide a substantial amount of fiber while the chicken provides filling protein. Request that they go light on the sauce as it probably contains a good amount of salt and sugar.
Beef and Broccoli or Chicken and Broccoli are other great options that provide healthy portions of veggies and protein. As with the moo goo gai pan, ask to go light on the sauce because of added sugar and salt.
It might seem a bit boring for Chinese, but you could always ask for grilled salmon or steak with a side of rice, veggies, and a light sauce.
Indian-
Order meals with Dal- They are packed with protein, fiber, vitamin B6, and folate
Skip the Naan- it’s typically filled with sugar, flour, and oils
Skip Pakoras which are really just fried vegetables.
Stick with Tandoori proteins- This is probably the Indian dish you are most familiar with. Much like grilling, all the flavor comes from the meat and marinade, not oils or other unneeded fats.
Kebabs- Meat + spices + grill = pure protein. Top it with a tomato chutney and opt for brown or whole grain rice instead of pilaf
Chana Masala is a great vegetarian option. These chickpeas are loaded with folate, fiber, and vitamin B.
Pizza- ( who doesn’t love it)
Start with a salad
Order thin crust
Ask for extra sauce and go light on the cheese
Pile on the veggies and skip the meat ( which is most likely high in sodium and other additives)
Have 1-2 slices and take the rest home
I hope this helps or at least is a good start. Eating out doesn’t have to be about “white knuckling it” or feeling deprived; there are options. It just takes a little bit of thought and preparation. Need more help on navigating everyday food choices. Head to my website @balancehealthandnutrition.com/work-with-julie/ to sign up for a free 30-minute consultation to learn more.
