Know The Menu
Do some research before you go to the restaurant. Many restaurants have nutrition information available online so you can make your choice before you arrive. There are also many smart phone apps that can help you make the decision as well: SparkPeople, MyFitnessPal, Lose It!
Rethink Your Drink
Stay away from sugar sweetened beverages such as soda, sweet tea and alcoholic beverages. It’s easy to forget when it comes in our drinks, but they still count!
Make Special Requests
Don’t be afraid to make special requests to your meal. Ask for extra veggies or a salad instead of fries, baked instead of fried, etc.
Beware of words that hint the meal may be high calorie. Some of these words include fried, creamy, buttery, battered, stuffed, tempura, etc.
Not all Salads are Created Equal
Make healthy requests for darker greens such as spinach. Request your low-fat dressing be served on the side–that way you can use only what you want. Also, limit the cheese, croutons, bacon, and other add-ons that can increase the fat and calories.
Often meals served at restaurants and 2-3 times the amount we should eat. Share your meal or have half of it boxed up before it is even served.
Did you know?
Those free chip baskets or bread sticks are tempting, but they can sky-rocket your calorie intake! Instead have a side salad before your meal with an oil or vinaigrette dressing!