By: Allyson Odachowski, R.D., CDN
If you are like most people and follow any sort of eating plan during the week, once the weekend approaches and you plan to eat out, healthy eating is a distant memory. Eating out and keeping your waist line in check is challenging. Challenging, but not impossible. Think of it as give and take. If you are willing to give a little when you dine out you will reap the plentiful benefits! Take stock in some of the most basic suggestions from someone who is “food savvy”, a dietitian who knows her stuff!
Save the alcohol for the meal…If you are someone who has the 2-3 glasses of wine, mixed drinks or beers waiting for your table, please reconsider! One 4oz glass of wine, 12oz light beer and mixed drink (with 1.5oz alcohol and diet mixer) all run about 100 calories. Do the math, times three that is 300 calories you can save. Pass on the drinks until dinner, and then limit it to 1 or 2.
Pass on the appetizers…Think of it simply as calories saved. A modest bowl of queso dip runs 500 calories, a deep fried blooming onion runs closer to 1000 calories. If anything, get a salad with dinner, mostly vegetables, low fat or fat free dressing, and you will likely be staying closer to 150 calories.
Watch the “extras”…Restaurants typically carry “regular” versions of condiments so watch how many you use. 1 Tablespoon of butter, mayo or regular dressing, or 3 Tablespoons of sour cream, all run about 100 calories. If you get all four that’s 400 calories!
Look for menu clues… A lot of times restaurants will designate the healthier menu items, pay attention to these symbols and signs. If guidance is lacking look for these terms: baked, broiled in water or wine, braised, stewed, balanced, lean, low fat and grilled. These terms will usually take you to the healthier portion of the menu.
Dessert… Skip it if you can, but if you can’t then at least share! Let’s face it, most times when you eat out you don’t really have room for dessert. So why shove a 600 plus calorie dessert down when a little taste and sharing with friends would be just as satisfying!
Time to tally the score:
No alcoholic drinks before dinner Savings 250 calories
Skip the queso, salad with low fat dressing instead Savings 350 calories
Salsa on the baked potato instead of butter and
sour cream Savings 200 calories
Grilled chicken wrap vs. crispy chicken club Savings 400 calories
Brownie a la mode split 4 ways Savings 540 calories
A savings of 1740 calories, NOT BAD!
For more information visit:
Allyson Odachowski, R.D., CDN is a Registered Dietitian with a private practice in the Buffalo New York area. For more information visit her site at www.AllysonRD.com