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How to Stay on a Diet Eating Out

Tips for Recognizing Dieting Sabotages in Restuarants

Jun 30, 2008

Be Aware of Diet Sabotages, Chris Cummings

Don't be fooled into thinking you can't go wrong eating from a salad bar. If you don't pass up (or limit) certain foods, you could be eating hundreds of extra calories.

Just because you’re eating out doesn’t mean you can’t stay on your diet. You just need to be prepared, even before leaving home.

Beware of Salad Bars

Many dieters are deceived into believing if they just choose a salad bar, they’re ingesting fewer calories. But, it’s not hard to dish out a salad bar piled with the wrong foods that can actually be twice the calories of a double cheese burger.

No creamy foods – Scoops of chicken, potato, egg, and/or tuna salads are loaded with mayonnaises (and it’s not the low-fat variety.)

No croutons or bacon bits – Because you don’t know the fat and calories count, it’s best to have none.

No Pasta – Although you can measure pasta, it’s probably bathed in fat.

What to Select

Dark greens – The darker green the vegetable, the better. Rather than iceberg lettuce, choose romaine. Load your plate with spinach, collard greens, and any other dark green vegetables. On the other hand, choose a variety of color, too. Instead of just green peppers, include red and yellow ones, as well. Add carrots, onions, and tomatoes. Color your plate with healthy fruits and vegetables, making it not only attractive, but nutritious.

Protein – It’s safer to choose chicken over cheese as you have more control over how much fat you’re adding. Be cautious of cheeses such as blue cheese and feta as they’re higher in fat.

Oil and vinegar – If your salad bar doesn’t have a fat free (or low fat) salad dressing, go for the oil and vinegar bottle. But even then, don’t pour it on, but measure out only about 1-2 teaspoons.

Tips for Managing Main Entrees

Research menus online– If you’re doing Weight Watchers, check online to know the points value in an entrée.

Be assertive - Before even leaving home, determine you will stand up for yourself and/or not be swayed by others who are dining with you.

Pass up bread and rolls – Ask your server not to bring you any bread and rolls. Instead, order coffee or a safe appetizer such as fruit while others in your dinner party munch on their rolls.

Ask for alternatives – Instead of fries or a baked potato, ask to switch it for a vegetable.

Order low-fat (or fat free) salad dressing on the side – If the restaurant doesn’t offer reduced fat salad dressing, then request oil and vinegar . Again, quickly measure out your 1-2 teaspoons and then have your server whisk it away from you to prevent further damage. Also, ask for your dish to be prepared with olive oil (instead of butter or fat.)

Choose grilled, broiled, baked, roasted, or poached – Order anything but fried.

Take along a food scale – Don’t be shy about measuring your food. If you can’t judge how much a serving is worth, just measure it on a small scale.

Skip dessert – If you must munch on something while others eat dessert, take along a treat (such as a pre-packaged 100 calorie packet) and eat it along with your coffee.

Don’t polish off your plate. Most restaurants serve oversized portions. You can either give away a portion of your meal to others dining with you or take home what you don’t eat. You may have paid for your meal, but that doesn’t mean you have to finish it at the restaurant. Don’t be afraid to ask your server for a doggie bag. Besides saving on calories, you’ll have something for lunch the next day.

The copyright of the article How to Stay on a Diet Eating Out in Weight Loss is owned by Venice Kichura. Permission to republish How to Stay on a Diet Eating Out in print or online must be granted by the author in writing.