When it comes to eating out, it’s often hard to sift through the food selection and find your healthiest options. From decadent sauces and starchy sides to delicious cocktails and tempting desserts, restaurant menus can be a minefield of unhealthy choices. I have created the ultimate eat out cheat sheet. Here are my top five rules to make smart decisions when eating away from home.
1. Eat before you eat out: When you’re hungry, any and all food looks appealing. Have your first course at home to take the edge off. Choose a small protein shake, a protein bar (eat half of the new KIRSCHBAR) or a hard-boiled egg.
2. Say no to free food: Most restaurants bring out tempting foods like tortilla chips and bread before the meal. This is my downfall, so, if I’m feeling particularly strict, I’ll send both back to the kitchen. Before your host guides you to your table, make your wishes known. Once you see the bread or chips, it will be ten times harder to resist.
3. Sip safely: Alcoholic drinks are often a packed with calories, so make sure you weigh your options carefully. Your best bet is heart-healthy red wine which contains fewer calories and carbs than other types of alcohol, followed by champagne and then beer. Your absolute worst option is a sugar-laden mixed drink, like a Pina Colada.
4. Keep it simple: Choose lean protein plus veggies for your main course. Look for grilled, broiled or poached fish, chicken, turkey or lean sirloin and avoid anything fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautéed, stewed or pan-roasted. If your dish comes with a starch, ask to substitute another vegetable instead.
5. Go with your gut: To prevent the sensation of feeling stuffed, tune in to your hunger signals and try to portion your meal ahead of time. A serving of meat should be no larger than the palm of your hand. As soon as your plate hits the table, slice off any extra and have packed up in a take-out container.
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