Are you are like the millions of other people who are looking to stay slim and not pack on the pounds?
The good news is: Restaurants are offering healthier fare more and more. Looking over a menu in many restaurants today can be cause for panic for those who are concerned with calorie intake and healthy eating. But there’s no need for panic if you know how to order, in any circumstance, at any restaurant. I’m going to teach you the tricky words to look for on a menu, the things to order and the things to avoid. You can print off the lists below to take with you when you are dining out. This is not a diet concept, but common sense ways to make better food choices so you can be leaner, more fit and healthier in the long run.
Even fast food chains have jumped on the bandwagon as mainstream society becomes more educated about healthy living and eating.
Typically, fast food is not a healthy option- however if you know what to order you can still enjoy it occasionally. Several chains, like Taco Bell and Baja Fresh, have “healthy” menu options that feature less fat and fresher ingredients. While I’m not listing every fast food chain here, I included the more popular ones so you can get an idea what to order in a healthy way.
McDonalds: Premium Grilled Chicken Sandwich- 420 calories. Or try a fresh salad with grilled chicken (not fried) apple slices, oatmeal or yogurt. Avoid super sized meal deals, double burgers, soda and fried chicken nuggets to name a few.
Chik-fil-A: Chargrilled Sandwich on wheat- 270 calories. Try the carrot salad with an UNsweeted iced tea. Sugar turns to fat, avoid it at all costs. You will eventually get used to the taste of less sugar. Opt for their fresh fruit cups, low fat ice cream or a wrap sandwich.
Dairy Queen: Small vanilla ice cream cone- 230 calories. Did you know that the harder the ice cream, the higher the fat content? Soft serve is less calories. DQ Starkiss Bar is 80 calories. Small cup of chocolate soft serve is only 150 calories.
Arby’s: This chain has been slower to get in step with their competitor’s new healthier menu options. The sodium content in this highly processed food is off the charts. But if you find yourself at an Arby’s, try their Roasted Chicken Sandwich for 383 calories or one of their Chopped Farmhouse Chicken Salads.
Wendy’s: Jr. Hamburger-280 calories. Have a baked potato with broccoli (hold the extra butter & sour cream) Why not have it with salsa for a change? Order a salad or a cup of chili as a healthy side. A small Frosty is 138 calories.
Subway: Remember the “Jared” campaign? They offer all sorts of healthy, lower fat options here. Choose a six inch on wheat. White bread should be avoided when wheat is available. Are you paying attention? Slow down on the fatty mayo and condiments. Opt for a little oil and vinegar and load up on the veggies. Choose Baked Lay’s chips over the greasy, regular chips or a bag of pretzels.
Starbucks: For a delish nibble, try a Kind Bar or some fresh fruit. How about a non fat soy latte or a Grande 16 oz. cappuccino with 2% milk -140 calories.?Don’t order the sugary drinks and fatty baked goods they tempt you with such as brownies, muffins and cakes. Sometimes, if I simply must partake, I split it with my daughter.
Einstein Bros Bagels or Panera Bread: If you love the big bagels like I do, chew on a whole wheat one and dig out the soft center, (less carbs) then spread only a light amount of low fat cream cheese on and enjoy. I recently learned this tip from Dr. LJ Rose and had to share it. We’ll call it the “Skinny Girl” bagel tip. Einstein’s now offers Bagel Thin Sandwiches for under 400 calories. Panera Bread is offers lower fat/lower carb menu options like the delicious low-fat Chicken Noodle Soup, fresh, hand tossed salads or fruit cups. I have seen the calorie counts listed on their menu boards, making ordering a breeze.
Breakfast: Enjoy an egg white veggie omelette with a slice of whole wheat toast. Avoid: pancakes, french toast, or stuffed “everything” omelettes with home fries and bacon. Catch my drift? You don’t have to deprive yourself. Your body will eventually become accustomed to these healthier foods over time if you stick with it. You’ll be leaner, have more energy and feel more positive and better about yourself.
Chinese food: Does healthy Chinese food exist? Those deep fried egg rolls are some of the worst things for you. But the answer is “yes”, if you know how to order the right way. Steamed is a great, oil-free option or stir fried is a low-oil option. Go for brown rice over white rice and heaps of veggies with lean meats that aren’t breaded or coated in heavy oils.
Mexican food: What's not to love about a cuisine that offers bold flavors?
Enjoy the rice, beans and tortillas but avoid heavy cheeses and sour cream. Instead, use fresh salsa or look for a citrus-marinated slaw. Swap fried, crunchy chips for soft tortillas- rip them and dip in salsa. Another “Skinny Girl” tip! Soft= baked. Crunchy= fried. Black beans are an excellent choice, they are low in fat and high in fiber. Avoid queso or nacho cheese dips. Also steer clear of the loaded nachos, chimichangas, chalupas and taquitos- all delicious, but fattening. Instead, have a bean burrito or a fresh chicken fajita. Ask for a corn tortilla instead of flour.
Italian food: The Mediterranean shores of Italy offer some of the healthiest eating habits. Have a nice piece of grilled fish, shrimp or eggplant. Eat your pasta in small servings. Portion control is key. Avoid heavy cream sauces like an alfredo and look for red/tomato based marinara sauces instead. Don’t be afraid to ask for sauce on the side. Choose an Italian soup like a Pasta Fagioli or a minestrone that is full of veggies and beans. Have a Caesar salad. Look for piccata, cacciatore, or marsala fish or chicken dishes on the menu. The bread basket is not your friend, but you can enjoy a glass of red wine with your Italian meal.
4 "Skinny Girl" Restaurant Tips & Tricks:
- For your salad, load up on veggies, refrain from the fatty dressings, croutons and cheese. Try a balsamic vinaigrette or a lower fat honey mustard or Italian dressing.
- Steer clear from the bread basket. Or, if you are like me, eat one piece and then push it away. Out of sight, out of mind.
- Remember that red meats - like beef especially- are extremely high in cholesterol and saturated fats, so are lamb and pork. Avoid them if you can, or eat it sparingly-once or twice a month. Over time, these meats can wreak havoc on your body, cause heart disease and provide the perfect breeding ground in your body for some types of cancer according to Healthyurbankitchen.com/ blog. So opt for lean cuts of fresh fish or chicken if you are a meat eater.
- Order an appetizer as a meal. Don’t be a member of the “clean plate club”. Restaurant meals today can feed three! Cut your meal in half and take the other half home. Avoid All-You-Can-Eat buffets. Split one large meal with your spouse or a friend ~you even save money that way.
Here are some common dietary menu pitfalls that I have learned over the years-
The Bad List of Food Terms:
- Breaded
- Fried
- Rich & creamy
- Bisque
- Crispy
- Buttery
- Smothered
- Batter-dipped
The Good List of Food Terms:
- Grilled
- Steamed
- Broiled
- Lean
- Baked
- Roasted
- Sauce on the side
- Low fat
- Clear, broth based soups
The closer to nature you can get your food, the better.
What does that mean? The less processed, the better. If it comes right from the ground, it is usually good for you. Think organic farming and “clean food." The less chemical and cooking processing your food goes through is healthier according to Naturally-healthy-eating.com.
Focus less on just the food aspect of dining out.
Enjoy your whole experience while dining out. Pay more attention to the ambiance, eat slower, enjoy the company you are with and the overall experience. You’ll eat less and feel more satisfied. Enjoy!
Sources:
- Chowbaby.com
- Naturally-healthy-eating.com
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