When dining at a restaurant, there is no shortage of decadent dishes, entrees and desserts that can well exceed the 1,000 calorie mark. This means good news for your appetite and bad news for your belt line. Eating out does not have to be feared when you are watching your weight and health. If one of your New Year's resolutions calls for a change in dietary habits, you can go to restaurants and still eat healthy by following several steps.
Step 1
Ask for a to-go box as soon as your meal arrives. Portion sizes are often big enough to feed two or more people. Split your meal in two equal parts and place one in the to-go box. Close the lid and slide it to the edge of the table.
Step 2
Find out what the food is prepared in. Ask to have butter, cream sauce, cheese and high amounts of salt reduced or left out of your dish. This applies to such foods as pasta, baked potatoes and vegetables.
Step 3
Ask for the dressing to be placed on the side when you order a salad. A healthy salad can be turned into a calorie bomb when it is smothered with mounds of a high fat dressing. Get an oil-based dressing instead and use the poke trick by dipping your fork into the dressing, then stabbing a clump of salad with it. This will give you enough dressing for flavor without adding too many calories. Keep the high-calorie toppings to a minimum as well. Cheese, croutons, bacon and ham are examples of these.
Step 4
Locate key words on the menu that indicate a high fat, high sodium food and avoid them. Batter dipped, deep fried, breaded, crispy, scalloped and pan-fried are examples of these. This is often seen with fish, seafood and chicken.
Step 5
Stick with low-fat preparations of fish, poultry and meat. Look for foods that are baked, braised, broiled, grilled, steamed, poached or sauteed. Ask your waiter to have your meal specially prepared this way if it is not stated on the menu.
Step 6
Lean down your intake of liquid beverages. Choose water or diet soda over regular soda, sweetened teas, lattes and alcoholic beverages to keep your calories down. Drink a full glass of water before your meal comes to reduce your appetite. Add lemon or cucumber slices to enhance the flavor.
Step 7
Use salsa to top your baked potato or chicken breast for a healthy, low-calorie alternative. Ask for a spicy kind to give your metabolism a slight lift.
Step 8
Eat dessert, but share it with someone or order something that is low in calories. Look for a fruit-based dessert like frozen yogurt or a bowl of berries.
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