Tips: Dining Out on a Diet
Posted on September 15, 2016 at 9:56 AM by Lia Bahls, RD
We often get questions about what to eat when dining out. Some of the challenges patients can encounter include, large portions, high-calorie foods, high-fat foods and starchy food options. We’ve compiled some helpful tips and healthier options to look for when having a night out!
Tips:
- Research the restaurant menu and have a good idea of what you want prior to sitting down
- Look for items with lean protein, vegetables and fresh fruit
- Order the smallest portion; some places will offer half orders, which are usually closer to correct servings sizes
- If smaller portions are not offered, consider splitting a meal with a companion
- Ask for a to-go box or have the server box up 2/3 of the meal before serving, if you’re not sharing with a fellow diner
- Eat slowly, chew thoroughly
- Pass on or limit chips, breadsticks, rolls and any other starchy food. Remember that you don’t need to have a breadbasket at the table; you can request they don’t bring one.
When looking at a menu and trying to decide, look for and avoid these words:
|
Look For: |
Avoid: |
|
Steamed |
Fried |
|
Grilled |
Battered or Tempura |
|
Baked |
Sautéed |
|
Roasted |
Pan-seared |
|
Poached |
Creamy |
|
Boiled |
Stuffed |
|
Marinated |
Au Gratin, scalloped, smothered, carbonara, glazed or sticky |
|
Fat-free |
Extra cheese, butter |
|
High-fiber |
Confit (slated high-fat meat) |
|
Fresh |
White sauce, hollandaise, béarnaise, béchamel, roux |
|
Diet |
Cream or cheese sauce |
|
Broiled |
Bisque (Cream-based soup) |
|
Low-carb |
Casserole |
Don’t be afraid to ask for alternatives to sides and how they cook your meal. Here are a few things you can ask:
- Steamed vegetables, fresh fruit or side salad as a side option instead of what may be offered, such as fries or a starch
- Dressings, sauces, gravy on the side
- To grill or bake protein instead of fry
- To cook the dish without butter, oil or cream
Look for these healthy options on the menu!
|
Lean Protein Options: |
Healthy Starch Options: |
|
Grilled chicken |
Plain oatmeal or hot cereal |
|
Lean deli turkey breast or ham |
Quinoa |
|
Low-fat or fat-free cottage cheese |
Brown rice |
|
Veggie burger |
Plain baked potato or sweet potato |
|
Turkey burger |
Corn on the cob |
|
Egg whites |
Beans |
|
Low-fat or fat-free yogurt |
|
|
Fish (not breaded or fried) |
Below are some side-by-side comparisons of meals at some popular restaurants. Remember, sometimes it sounds healthy, but really isn’t, so always check the nutrition values!
|
Eat This: |
Not That: |
|
Subway : Oven Roasted Chicken Salad (140 calories, 2.5 g fat, 10 g carb, 19 g protein) |
Subway: Spicy Italian Salad (310 calories, 23 g fat, 11 g carb, 14 g protein) |
|
Applebee’s: Thai Shrimp Salad (390 calories, 19 g fat, 32 g carb, 23 g protein) |
Applebee’s: Grilled Shrimp ‘N Spinach Salad (1000 calories, 66 g fat, 67 g carb, 44 g protein) |
|
Red Lobster: ½ portions Wild-Caught Flounder oven-broiled with broccoli (220 calories, 4.5 g fat, 33 g protein, 7 g carb) |
Red Lobster: ½ portions Wood-grilled Lobster, Shrimp & Salmon (425 calories, 25g fat, 31 g protein, 17 g carb) |
|
Panera: ½ Smoked Turkey Breast Sandwich on Country (220 calories, 2 g fat, 34 g carb, 16 g protein) |
Panera: ½ Bacon Turkey Bravo Sandwich on Tomato Basil (390 calories, 13 g fat, 42 g carb, 26 g protein) |
|
Arby’s: Roast Beef Sandwich (360 calories, 14 g fat, 35 g carb, 23 g protein) No bun (130 calories, 7 g fat, 1 g carb, 16 g protein) |
Arby’s: Fresh Market Roast Turkey and Swiss Sandwich (700 calories, 28 g fat, 77 g carb, 39 gprotein) |
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