dining out and healthy weight loss.

Restaurants and take-out—a 4 star challenge

We won't sugar coat it. It's hard to eat healthy when you eat out. Restaurant meals usually contain more salt and fat and sugar than the dishes you whip up at home. But with a little insight, you can hit your favorite restaurants and still eat for optimum health. The alli plan will show you how.

Relearn how to read a menu

Look for the low-fat proteins. Favor low-fat food prep techniques like grilling. Watch out for those hidden calories-they're lurking in mayo and in cream-based sauces. And remember, restaurant portions are generally way more food than you need.

• Go for chicken and seafood-protein options with less saturated fat than red meat
• Ask for meat and fish to be grilled, definitely not fried
• Make sure there are veggies on your plate
• Go for tomato-based sauces as opposed to cream-based
• Always order dressings on the side-so you stay in control, and see if there are lower-fat alternatives available
• Try mustard instead of mayo, or choose a low-fat mayo
• Forget that guilt-trip your parents gave you about always cleaning your plate. Leaving food on your plate is a victory, proof of your new-found power over food

Restaurant dining tactics

Here's how you make everything from your favorite take-out joints to four-star restaurants work for your health-and pleasure.

download / print

1. Stick to the appetizer and salad sections of the menu. Make veggie-based choices for your appetizers. Make the main course a Cobb or grilled chicken salads. Avoid the fried chicken-strip salad and the Caesar salad.
2. Dip into salad dressing. Go for a fat-free or low-fat dressing. Dip your fork into the dressing, and then the salad-you'll still get the flavor you want, but not more than you need.
3. You're special-so don't be shy about special orders. Most restaurants are happy to modify meals to make customers happy. Don't be afraid to ask the server how a dish is prepared. If the dish is high in fat, ask if they can cook the steak without butter, or grill or broil the fish instead of frying. Even if you have to pay a little extra, the benefits to your health are worth the small difference in price.
4. Always be the first to order. Listening to the choices that friends or family make at restaurants may influence your decision, even if you have the best intentions. Eliminate the temptation by being the first to order. When you're done eating, ask for your plate to be removed, so you don't pick.
5. Order à la carte. This is especially true for fast-food restaurants. For instance, the regular price for a sandwich might be $3, but for $4 you also get chips and a soda. You might think you saved money, but you actually spent more, got food you didn't want, and extra calories you don't need.
6. Split meals with a friend. Many restaurant portions are enough for two people to split-and making a meal a social occasion has the added benefit of forcing you to eat more slowly, so you sense satiety before you've overeaten. If you're on your own, get a doggie bag and place half your meal in it when it is served. It will keep that portion out of sight and make a great lunch the next day.
7. Be vigilant-hidden calories can be anywhere. Many dishes contain more calories than you realize because of breading, sauces, or frying. This is how hidden fat sneaks into your meal. If you aren't certain what a meal comes with or how it is prepared, ask your server. If you see any of the following words describing a menu item, your stealth calorie detector should start tingling.
   • Au gratin
   • Parmesan
   • Cheese sauce
   • Scalloped
   • Rich
   • Creamy, cream sauce
   • Buttered, buttery
   • Pastry
   • Breaded
   • Fried
   • Seasoned
   • Southern-style
8. Limit your alcohol. Alcohol is loaded with empty calories and it's all too easy to consume too much alcohol without thinking about it, especially when you're with friends, having a Friday lunch, or blowing off steam after work. Stick to white wines and the lighter versions of your favorite lager beer. Sparkling water with lime or lemon is a refreshing, healthful alternative.
9. Ban the breadbasket. Whether it's dinner rolls, breadsticks, or tortilla chips, ask the server not to bring it, or push it out of immediate reach. The starch basket tends to contain a lot of refined white-flour products-lots of calories, minimal nutritional value.
10. Skip dessert or have fruit-based desserts. Resist dessert if you're full and not internally hungry. Remind yourself you can have something later, when your body-not your psyche-is hungry again. Otherwise, consider good-tasting but low-calorie choices like sorbet, low-fat or fat-free frozen yogurt, angel food cake, or fresh fruit.
11. Ask for backup. Let your buddies in on your program. True friends will embrace an opportunity to help you. Ask them to keep the starch basket on their side of the table, and not egg you on to that rich dessert or second glass of Pinot grigio.
12. Monitor your emotions. Slipping up is human, but you are less likely to do it if you ask yourself "What do I want from this meal?" before you enter the restaurant. If you do overeat, don't kick yourself. You're human and you've embraced a long term-based positive program for change. And, if you do decide to eat more, don't consider it a catastrophe later. Review your past Steps (accomplishments), chat with peers, or write in your journal to get back on track. One meal will not make or break your program for healthier change.

• sensible eating >

Back: healthy eating >