You have five weeks of priming and restructuring under your belt. Now you’re ready for the ultimate test: Dining out. Whether you’re at a three-star restaurant, a mom-and-pop diner, or a fast food joint, these basic tips will help you stay on track.
- View the restaurant menu online, so you can plan your meal ahead.
- Have a healthful snack before going out, so you don't arrive famished and chuck your good intentions.
- Start with a mixed green salad or a broth-based soup to fill you up.
- Ask for dressing and sauces on the side.
- Take one roll, and send that breadbasket away. You can easily eat your entire day’s worth of calories in bread and butter.
- Consider choosing a healthy appetizer as your entree, such as shrimp cocktail, lettuce wraps, steamed spring rolls, or grilled chicken breast on skewers.
- Split an entree with a friend.
- Avoid fried, creamed, and blackened ANYTHING! Choose baked, broiled, poached, steamed, or grilled versions instead.
- Take control right away. Ask how entrees are prepared. Find out what’s in the sauces. Be clear about how you want your food cooked.
- Ask for half the normal amount of cheese on your pizza.
- Request double the normal amount of veggies with your entree.
- Limit alcohol. It contains a significant amount of calories and may reduce your resolve to eat mindfully.
- Take three or four small bites of dessert, and leave the rest.
- Eat slowly, and savor every bite.
Don’t forget to tip your server and go for a walk after your meal.
Author David Grotto is a FitStudio advisory board member, registered dietitian and the founder and president of Nutrition Housecall. He is the author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods. He served as a national spokesperson for the American Dietetic Association for more than six years.
