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Q: I’m careful about my nutrition, but when I eat out for social or work-related meals, I’m often put in a difficult spot to find something healthy. Do you have any suggestions about what I can do in these situations?
A: Occasional violations of your nutrition standards are probably not a big deal, but if you find yourself in these situations often, stick to what you know is good for you. Go ahead and ask for a healthy adaptation from the menu. Most restaurants are accustomed to dietary requests, especially lower fat options. Any decent kitchen should be able to steam or stir fry some vegetables and come up with a plain, lean version of meat, chicken or fish. Rather than trying to rework their menu to your needs, it can be helpful to have a few standard requests in mind. If you do just want a salad, then order the salad–"no bacon, no cheese, no croutons and separate olive oil and balsamic vinegar on the side, please."
Restaurant Tips:
Snack on fruit and drink water before you go out to eat to stop you from diving into the bread or from eating more. Order an appetizer instead of a huge entrée.Ask for a half-portion of the dish or divide your dinner in half and take the leftovers home.Find a restaurant with a lower-fat menu. Go to a restaurant where the food selection is large so you can find something healthy. Ask how the food is prepared or request a special dish. Make sure you stay hydrated. Keep your glass full of water and drink several glasses during your meal. It can help prevent you from eating too much. Look for healthy choices; order small portions. Skip carbonated beverages that are full of empty calories.
