Just because you're on a diet doesn't mean you can't enjoy a great meal out! Registered Dietician Sari Greaves has smart and simple tricks to cut the calories.
Tip 1:
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Request grilled or broiled dishes and make sure your meat isn't doused in extra fat. Steaks are often basted with butter before they hit your plate. Ask for sauces on the side and use only a smidgen to slash extra calories. Same goes for vegetables. Request that your vegetables be prepared with no added oil or butter, even if they're grilled or steamed.
Tip 2:
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Don't "dress to kill". Ordering salad dressing on the side is a huge calorie saver as long as you don't end up using it all. Try to stick with vinaigrettes instead of creamy options. Use less than half of the dressing you're given and mix it around to coat your vegetables. To further slash calories, dip the tip of your fork into the dressing before taking each bite.
Tip 3:
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Brown bag half your meal. Request a to-go container to pack up half the meal right away or find out if the restaurant offers half portions (less calories and less expensive). You can also cut your entree in half when it arrives.
Tip 4:
Eat slowly and savor every bite. It takes 20 minutes for the brain to receive a message from your stomach that you are full. Studies show that taking small bites, chewing thoroughly and pausing between bites (conversation is calorie-free) can help slow down your eating pace and ultimately save you from consuming extra calories.
Tip 5:
Make a plan and stick to it. Servers may try to tempt you into ordering "specials" that may be slathered in extra fat (think creamy soups, fried appetizers and decadent desserts). The good news is that you can still enjoy multiple courses without expanding your waistline. Start with a broth based vegetable soup, order a grilled or broiled fish entree, skip the starchy side dishes and double up on steamed vegetables instead. To satisfy a sweet tooth, order mixed berries or any other fresh fruit for dessert. If you planned your meal selections around dessert, enjoy a small tasting by sharing it with your dining companion.
Tip 6:
Drinking alcohol before you eat can stimulate your appetite and cloud your judgment when it's time to pick a meal. Enjoy one 100 to 120 calorie drink while you're eating your meal, such as a small glass of dry wine, light beer or vodka with soda.
Tip 7:
Control your intake of "freebies" on the table such as bread, biscuits, and butter which can easily add up to extra calories. To resist the bread basket temptation, avoid arriving to the restaurant hungry. Snack on fruit, nonfat yogurt, part-skim string cheese, or a handful of nuts an hour or so beforehand. At the table, practice "damage control." Choose a breadstick or small roll (whole grain, preferable) and dip it lightly in olive oil.
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How to Eat Healthy at a Restaurant:
Just because you're on a diet doesn't mean you can't enjoy a great meal out! Registered Dietician Sari Greaves has smart and simple tricks to cut the calories.
