8 Calorie-Saving Tips for Eating Out
Eating out is so fun – especially when family or friends come in town, and definitely if you live somewhere like I do here in Austin with endless amazing restaurant choices. If you are on a diet though, eating out can be a challenge. Here are 8 tips for saving calories when you eat out, so you can have all the fun without the guilt!
1. Skip the Bread Basket
If you are trying to stay healthy on your night out, skip the bread basket to avoid extra, empty calories. Once the bread basket is on the table it can be hard to resist, so another option is to tell your server politely to please not bring any bread. Take charge of your meal and be assertive to avoid temptation.
2. Choose Low-Calorie Drinks
Avoid adding empty calories to your meal by choosing low-calorie drinks. Drink plenty of water and go easy on the alcohol. Stick to one glass of wine, or a single skinny cocktail that is not high in sugar. Hot or iced tea is another great drink option that is calorie free.
3. Pay Attention to Unhealthy Buzzwords
When looking over the menu at a restaurant, pay attention to unhealthy buzzwords that can help you rule out certain dishes. Some major words to pay attention to are: Fried, Breaded, Battered, Cream Sauce and Buttered. These descriptive words can be major red flags when trying to choose healthy options. Look for dishes with words such as steamed, fresh or baked instead.
4. Ask for Substitutions
When choosing your meal, don’t be afraid to ask for possible substitutions to make your dish healthier. One great way to do this is to substitute starchy foods for vegetables. Often menu dishes come with both a starch and a vegetable side, opt for double greens for a healthier choice. Also, switch out full fat salad dressing for simple oil and vinegar on the side.
5. Estimate Calorie Counts
Some restaurants now have calorie contents posted online so you can check ahead of time for good choices. If not, use MyFitnessPal to estimate the calorie content in your dish for example, vegetable lasagnea. Even if the information is not exact, this can help you select something healthy.
6. Watch your Plate Proportions
When you are at a restaurant it can be challenging to know how many calories you are eating. One great trick to keep your plate healthy is to take a look at the portions. Choose green veggies to fill 1/2 the plate and then protein and starch each 1/4 of the plate. This tip also works great if you are eating at any type of buffet as well.
7. Take Intentional Small Bites
Along with making good choices at a restaurant, be conscious of how you eat your meal as well to help save calories. Take small bites, and drink water in between. This will help you slow down, and give your body time to digest and feel full. Often if you eat quickly you will not realize you are full till you have overeaten. Eat slow, pay attention to your body and stop once you feel satisfied.
8. Share or Skip Dessert
Skip dessert or choose to share with a few of your friends. I love to share a dessert and just have a few bites of something sweet instead of over indulging. Portion sizes for desserts are often very large, so sharing is definitely the way to go, and can cut the calories in a dessert by 1/3 or more. You can also forgo dessert and have a cup of coffee instead.
Use these tips next time you eat out to save calories and stick to your diet. Leave your comments and questions below!
xoxo,
Your SummerGirl Fitness Trainer
Marielle Collins