The hardest part when sticking to your diet is when your friends invite you out to dinner. Restaurants are now including calorie counts on their menus, but how do you actually know what choices you should be making? The easiest, tried and true way to stay on track while you’re eating out is to keep it simple. You know the foods that work with your body and your health goals. Balance is very important, and it’s important to know that you can have treats or cheat meals. Don’t break your healthy habits for a dinner out.
Here’s how we keep it simple while out to eat:
Mexican Food
As delicious as they are, stay away from the chips and salsa! If you have enough will power to stop yourself after a chip or two, then we applaud you. We’re simply not that strong and have to stay away all together. Make it a game to see if you can finish your first water by the time the waiter brings your entrees. Another way to stay distracted is to stay off your phone and have real conversations with your dinner guests.
For your main meal, stick to the basics. Ask for grilled fajita chicken, peppers and any veggies they have. You can also add rice!
Italian Food
Similar to the chips and salsa, avoid the bread basket! Even if you need to ask the waiter not to bring any over. You don’t want to fill up before your meal and the bread isn’t adding nutritional value to your meal.
When ordering your entree, look for grilled fish or pasta primavera (pasta loaded with veggies on top). Ask if you can add a grilled chicken breast to the pasta. Focus on the veggies and chicken first and then dive into the pasta.
If pasta primavera isn’t your favorite, look for pasta substitutes (chickpea or bean-based pastas), red sauce over cream-based and a turkey or chicken substitute for meatballs.
Chipotle Mexican Grill
Chipotle can be surprisingly easy to make healthy choices! Our go-to order is a burrito bowl because the tortilla is loaded with empty calories. We choose brown rice, add fajita veggies, choose either chicken or tofu (the tofu has a little spice but we promise you’d never know it’s tofu), add lettuce, salsa of your spicy choice and maybe some guac if you’re looking for a little extra something!
Salads
You would think a salad would be a safe bet, but salads can have more calories than half the menu if you’re not careful. Remember, keep it simple. Look for a salad that’s going to have a lot of veggies or healthy additions – no one likes a bland salad. If you can add grilled chicken or salmon, that’s an easy way to add protein and flavor. Dressing is not your enemy, but everything in moderation. Ask for the dressing on the side. Dip your fork into the dressing before each bite. You’ll be AMAZED at how much less dressing you’ll use while still getting all of the flavor you love.
American Food
Most places that serve traditionally American food will have great options for salads (see above), chicken or salmon. Look for options that have a lean protein as the base and a lot of veggies as the side. Don’t get side tracked by the mac n cheese or mashed potato sides, you’ll be hungry later on because those options don’t have the nutrients you need.