Jeffrey Salazar
Eating out is fun and relaxing, and you can still do it while on a diet. Many restaurants offer delicious low-fat, low-cholesterol meals, and you can find low-calorie meals at many popular restaurant chains. The key is to be aware of healthy choices and make wise decisions. For example, at Olive Garden, instead of pasta and breadsticks, try the Herb-Grilled Salmon, which is high in protein and low in carbohydrates. At Chili's, the Quesadilla Explosion Salad has over 1,100 calories, but you can opt for the classic sirloin or the Santa Fe chicken salad instead. If you're craving Italian food, Elisa Zied, author of Younger Next Week, suggests ordering whole wheat pasta topped with veggies and a protein, such as shrimp and feta cheese.
| Characteristics | Values |
|---|---|
| Calories | Aim for a meal with less than 700 calories. |
| Preparation | Opt for grilled, broiled, baked, steamed, or poached food instead of fried or sautéed. |
| Sauces | Choose tomato-based sauces instead of cream-based ones. |
| Sides | Include a side salad with dressing on the side. |
| Portion Size | Share an entrée or appetizer to reduce portion size. |
| Research | Look up the restaurant's menu online and plan your order in advance. |
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What You'll Learn
Look up the menu online and plan ahead
Looking up the menu online and planning ahead is a great strategy for sticking to your diet when eating out at a restaurant. This simple step can help you stay on track with your meal plan and ensure you don't go off course. Here's how you can do it:
Firstly, browse the restaurant's menu online before you even set foot inside. This way, you can make an informed decision about what to order and won't be caught off guard by tempting, yet unhealthy, options. Knowing the menu in advance gives you a chance to assess the nutritional value of each dish and make a choice that aligns with your dietary goals.
When scanning the menu, look for dishes that are grilled, baked, steamed, or poached, as these cooking methods tend to be lower in calories. Opt for meals rich in fiber, protein, and healthy fats, as these nutrients will keep you feeling fuller for longer, reducing the risk of overeating. For example, if you're dining at a Thai restaurant, consider ordering steamed fish with lime and chili sauce, paired with a side salad. This dish ticks the boxes for protein and fiber, and the healthy fats from the chili sauce will also keep you satisfied.
If you're a fan of Italian cuisine, Elisa Zied, author of 'Younger Next Week', recommends ordering whole wheat pasta topped with vegetables and a lean protein, such as shrimp or chicken. Remember to pay attention to portion sizes, as restaurants often serve generous amounts. Consider sharing a dish or asking for a half portion to be boxed up for leftovers.
At Mediterranean restaurants, instead of calorie-dense options like pita chips and hummus, opt for a variety of vegetable dishes with lean proteins. A sabich platter with eggplant, tomatoes, hummus, tahini, and egg is a delicious, fiber-filled choice. If you're craving Chinese food, Mu Shu chicken with vegetables is a great option, as it's packed with protein and veggies. Skip the tortillas if you're watching your carb intake.
Lastly, remember that it's okay to indulge occasionally. If you're dining at a place like Olive Garden, known for its pasta and breadsticks, you can still enjoy yourself. Just be mindful of portion sizes and opt for grilled or broiled proteins, tomato-based sauces, and a side salad. By looking up the menu beforehand, you can identify these healthier options and make a plan that balances your diet with the enjoyment of eating out.
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Know your numbers and daily calorie intake
Knowing your numbers and daily calorie intake is essential when trying to maintain a diet while eating out at restaurants. Calories are units of energy that your body requires to function, and consuming more calories than your body can burn can lead to weight gain. While there is no universal calorie intake number that applies to everyone, consulting a dietitian or doctor is advisable to ensure you meet your nutritional needs.
To effectively manage your calorie intake, it is crucial to be aware of the average calorie count in restaurant meals. Many restaurant dishes contain 1,000–1,500 calories, which can significantly impact your daily calorie budget. Therefore, it is recommended to opt for meals containing fewer than 700 calories to stay within a healthy range.
Additionally, understanding your daily calorie needs and intake can help you make informed choices when dining out. By using tools like the V Shred app, you can determine your personalised daily calorie number based on your body and lifestyle. This knowledge will enable you to make more conscious decisions when ordering from a menu.
When eating out, it is also beneficial to be mindful of the types of dishes you choose. Some cooking methods, such as frying or sautéing, can increase the calorie count of a dish. Instead, opt for proteins that are broiled, baked, steamed, or poached, as these tend to be less calorific. For example, when ordering at a Thai restaurant, consider steamed fish with lime and chilli sauce, or choose grilled or broiled proteins over fried options at Italian restaurants.
Furthermore, be cautious of portion sizes. Restaurants often serve larger portions than necessary, so consider sharing a dish or eating only a half portion and taking the rest home for another meal. By being mindful of your numbers and daily calorie intake, you can make informed choices and successfully maintain your diet while still enjoying the occasional meal out.
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Choose grilled over fried
Choosing a restaurant when on a diet can be challenging, but with some research and planning, you can make informed choices that align with your dietary goals. One key consideration when dining out is whether to opt for grilled or fried dishes. Here's why choosing grilled options can be a healthier choice:
Reduced Fat Content
Grilled foods, particularly meats, have a reduced fat content compared to fried items. When grilling, the fat drips off as the food cooks, resulting in lower fat intake. This is especially beneficial as consuming excess fat can increase your blood cholesterol levels, posing health risks such as clogged arteries, high blood pressure, and increased risk of stroke, cardiovascular disease, and type 2 diabetes. By choosing grilled over fried, you can help maintain healthier cholesterol levels and reduce these potential health risks.
Preservation of Nutrients
Grilling typically involves shorter cooking times compared to frying. As a result, grilled foods retain more of their moisture and nutrients, such as vitamins. This is especially true for vegetables, which can lose significant moisture and nutrients when fried due to the high temperatures of heated oil. By opting for grilled vegetables, you can ensure you're getting the most nutritional value from your meal.
Lower Calorie Intake
Grilled foods generally have lower calorie content than their fried counterparts. This is because frying adds extra fat and calories to the food, leading to increased calorie intake and potential weight gain. Choosing grilled options can help with weight management and maintaining a balanced diet. It's important to be mindful of your daily calorie intake and make informed choices to align with your dietary goals.
Healthier Cooking Method
Grilling is considered a healthier cooking method than frying. It utilizes direct or indirect heat without the need for additional cooking oils, resulting in a reduced fat content in your meal. In contrast, frying boosts the grease and fat content of food due to the absorption of oil during the cooking process. By choosing grilled foods, you can minimize the negative health impacts associated with consuming excess fat and calories.
Making an Informed Choice
When deciding whether to choose grilled or fried options at a restaurant, it's essential to consider your dietary goals and preferences. Doing some research beforehand can be helpful. Look up the restaurant's menu online and plan your order in advance. Additionally, be mindful of your daily calorie intake and choose options that align with your nutritional needs. Remember, balance is key, and there's no one-size-fits-all approach to dieting.
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Opt for tomato-based sauces
When dining out at a restaurant while on a diet, it is important to remember that eating out doesn't have to be an all-or-nothing decision. You can always do your research and plan out what you will order before you arrive at the restaurant. For instance, if you're at Olive Garden, you might want to opt for grilled or broiled proteins over fried options, and choose tomato-based sauces instead of cream-based ones.
Tomato sauce is a staple in many kitchens, but is it a healthy option? Tomato sauce can be a nutritious choice when consumed in moderation. It is rich in vitamins, minerals, and antioxidants like lycopene, which may benefit heart health. A half-cup serving of plain tomato sauce contains only 29 calories and provides you with 18% of your RDA for vitamin A, 12% for vitamin E, and 15% for iron.
However, it is important to be mindful of the added sugars and sodium in tomato sauce, which can affect its overall nutritional value. Store-bought tomato sauces, in particular, tend to have high levels of sodium, which can be detrimental to those trying to manage their blood pressure. Therefore, when buying pre-made sauces, it is crucial to check the label for added sugars and sodium. A healthier alternative is to make your own tomato sauce at home, where you can control what goes into it and maximize its nutritional value while reducing unhealthy additives.
When pairing tomato sauce with other foods, it is recommended to choose a variety of vegetables, lean proteins, and whole grains. This will create a well-rounded meal that supports your health goals. For instance, you could opt for grilled salmon with sautéed vegetables, which is a low-calorie option that is high in protein and low in carbohydrates.
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Share an entrée to reduce portion size
Eating out at a restaurant while on a diet can be challenging, but it doesn't have to be an all-or-nothing decision. A smart approach is to look up the restaurant's menu online and plan what you will order before you arrive, sticking to your decision once you get there. It is also important to be aware of your daily calorie intake and the nutritional content of your meal.
One strategy to maintain your diet while eating out is to share an entrée or appetizer to reduce portion size. Many restaurant meals contain 1,000–1,500 calories, so sharing with one or two people can help you avoid consuming an excessive number of calories in one sitting. For example, at Chili's, you could share the Quesadilla Explosion Salad, which has over 1,100 calories, and instead opt for lower-calorie options like the classic sirloin or the Santa Fe chicken salad. Similarly, at Olive Garden, it is advisable to limit yourself to one breadstick and opt for grilled or broiled proteins over fried options, such as the Herb-Grilled Salmon, which has only 610 calories.
When ordering at a Mediterranean restaurant, consider sharing a variety of fiber-rich vegetable dishes alongside a lean protein. For instance, you could share a side salad and a sabich platter with eggplant, tomatoes, hummus, tahini, and egg, or divide the chicken shawarma and roasted vegetables. These meals are packed with fiber and vegetables while being light on empty carbs, making them ideal for weight loss.
If you're craving Italian food, whole wheat pasta topped with vegetables and a protein source can be a nutritious option. However, keep in mind that portion control is crucial when it comes to pasta. Consider sharing a dish or eating only half and taking the rest home for another meal. This way, you can indulge in delicious pasta while maintaining your diet and avoiding overeating.
Remember, it's okay to treat yourself occasionally without derailing your progress. By sharing entrées and being mindful of your choices, you can enjoy dining out while adhering to your dietary goals.
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Frequently asked questions
It's important to watch your portions and look for balance in your meals. Ethnic restaurants such as Indian, Thai, or Japanese often have a wide variety of vegetarian choices. Ask for brown rice and whole-grain pasta instead of white rice and pasta. Choose whole-grain bread and tortillas, and avoid extra calories in buttered garlic bread.
Start with black bean soup or grilled shrimp. Share chicken or shrimp fajitas, or choose grilled shrimp or fish with fresh salsa. Look for entrees that focus on lean protein such as chicken, fish, beans, and vegetables. Avoid fried tacos, refried beans, quesadillas, and chimichangas, which are loaded with saturated fat and sodium.
Avoid high-calorie dishes loaded with creamy sauces or extra cheese, such as alfredo, lasagna, and carbonara. Limit sausage, meatballs, cream, butter, high-fat meats, and cheese. Opt for thin-crust pizza with veggie toppings or leaner meat options like chicken or ham.
