Eating Out - The Healthy Way

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It is said that 80% of your health status is a result of your dietary choices, and the remaining 20% from exercise—so you can see how important it is for you to stick with a healthy eating plan.

Use the following tips as your guide to eating out right:

Appetizers

Appetizers are a great way to start out a leisurely meal, but can also derail your good intentions quickly.

What to Avoid:

  • Anything fried. Fried foods are a favorite, but will do damage that even the most intense workout won’t undo.
  • Creamy dips. These are filled with fat and usually come with something fried to dip in it.
  • Bread. It comes smothered in cheese or seeped in butter, and even when it’s plain it fills you up with more carbohydrates than your body needs.

What to Order:

  • Green salad. Ask for very light dressing and no croutons.
  • Antipasto. A plate of thinly sliced meats, olives and cheese will start you off with some protein.
  • Lettuce wraps. These are delicious, protein-filled and low in carbs.

Beverages

Calories in drinks are sneaky because they don’t fill you up. This means that you end up taking in far more calories than you bargained for.

What to Avoid:

  • Regular or diet soda. On one hand you’re drinking corn syrup through a straw, on the other you’re drinking chemicals that cause you to crave sweets. It’s a no win situation.
  • Sweet cocktails. Many restaurants are advertising sweet cocktails, but do resist the urge. Sugar plus alcohol equals loads of unneeded calories.
  • Sweetened tea. You may feel righteous for ordering iced tea, but if it’s sweetened then you may as well be drinking fully loaded soda.

What to Order:


  • Water. Don’t laugh! Water is the best beverage of all. It's natural, it helps with fullness and digestion, and much, much more!
  • Unsweetened iced tea. Don’t ruin it by adding that packet of sugar. Learn to enjoy the natural sweetness to the tea.
  • Red wine. Stick to one glass, and drink responsibly.

Entrees

This can be the part of the meal where real damage occurs. When you order something carb-loaded you leave the restaurant feeling heavy and lethargic—you may not even realize this until you start eating better and experience the light, energetic way you’ll feel after eating a healthy meal.

What to Avoid:

  • Pasta. It doesn't matter if it comes with red sauce or white sauce, meat or veggies. If you’re trying to live a healthy lifestyle and maintain a lean and fit body then never, ever order a plate of pasta. Pasta should be consumed as an accompaniment to your meals - not the main course.
  • Pizza. Another dish that has far more carbohydrates and unhealthy fats than your body needs. If you’re craving the pizza toppings, choose to have them over a salad.
  • Burgers. If you really want a burger then opt to have your burger served wrapped in lettuce and substitute the fries for a side salad. This is becoming standard in most, if not all, restaurants...you just need to ASK. 

What to Order:


  • Lean meat with vegetables. Fish, steak, chicken, pork or vegetarian entree such as tofu or seitan. Take your pick and pair it with vegetables.
  • Salad with protein. Ask for your dressing on the side and simply dip your fork in it as you eat. Be sure to add your choice of protein on top to complete your meal.
  • Soup and salad. Stick with broth based soups that contain protein and pass on the bread sticks.

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