The Ins and Outs of Dining OutFrom Team Beachbody - Click here for resources, tools and information
to help you to reach your health, fitness and positive lifestyle
One sad thing about
learning how to eat healthfully is that dining out takes on a whole new, much
darker dimension. What was once a bliss-filled, belt-notch-loosening pleasure
becomes an exercise in culinary terror. Servings are Matterhornesque in size.
Supertankers of soda abound. Fries come with your order whether you want them
or not. Nary a veggie can be seen for miles.
It's a tough slog, but not
insurmountable. We're here to help.
There are a few tricks to
consider. But before we start, remember that, even with all the care in the
world, healthy restaurant dining is still fraught with danger. It's just not
something you should do all the time if you're trying to live a healthy
lifestyle. There's a reason diner food tastes so good. The powers that be take
every opportunity to shove as much sodium and fat into their food as they can
because, sadly, that's what most people find yummy. What you make at home is
almost always going to be healthier.
But when you are out, here are a
- Make smart
choices. Almost every menu has grilled chicken or fish hidden in it
somewhere. That's what you're looking for. Look for words like "grilled,"
"broiled," or "steamed." Avoid "sautéed" and "fried" like the
- Skip the
appetizer. "Appetizer," by definition, means a little food meant to get
your appetite going. This may have been chic in ancient Rome, where purge
buckets were also quite popular, but obviously, most Americans don't need their
- The big salad.
Greens are also a great option, but remember that all salads are not created
equal. A restaurant tuna salad, for example, is probably going to be a
mayonnaise nightmare. Watch out for bacon and croutons. Finally, ask for your
dressing, which should be vinaigrette, on the side and just put a tablespoon or
two on there.
- Side dishes in your
mouth mean sidecars on your thighs. You don't need fries, a baked potato,
or coleslaw. If that's all that's available, just go without. Even if not on
the menu, most restaurants will usually bring you a side of steamed veggies or
fruit if you ask.
- No bread. There's
just no nutritional value here. It's all empty carbs. If buttered, it's carbs
and artery-clogging saturated fat. If you take anything away from this
article, please make it this: Don't eat the bread. You just don't need it.
- Eat half.
America, for the most part, finds value in volume, so restaurants do their best
to cater to that. They feel the more they give you, the happier you'll be. But
remember, nobody's got a gun to your head. You don't have to eat all that
pasta. In fact, 99.9% of the time, you'll be fine with half. So when you order,
ask for a doggy bag and, when your order comes, chop it in half and dump half
of it in there. Close the bag. It's gone. Don't even think about eating it now.
If you ordered wisely, it'll be a fine lunch for tomorrow.
- No soda? No duh!
For those of you whimpering out there because, for some weird reason, the idea
of water with a meal is abhorrent, go for iced tea. Because tea is caffeinated,
and therefore a diuretic, it shouldn't replace regular water, but it is calorie
free (provided it's unsweetened) and it doesn't have any weird artificial
sweeteners in it, so drink up!
- Dessert? You're
joking, right? Really, though, if it can't be avoided, maybe suggest that
everyone at the table split a desert. That way, everyone gets a taste of
something sweet, but nobody pigs out.