Restaurants: 5 Smart Ways To Reduce Calorie Intake

Visiting restaurants occasionally doesn't mean you have to blow your diet. If you're trying to lose weight or are on a strict maintenance plan eating out can be dangerous if you aren't careful. But if you're smart and avoid certain items on the menu, you won't feel guilty or have to unbutton your pants on the ride home. Try to stick to destinations that you know have options you like that are on the healthier side of things. When trying a new place; however, here are five tips to help you weed out the junk so you can get a nutritious meal.

1. No Condiments
At home you can control the amount of butter, mayo, and oil you use in your food, but at restaurants the chefs are heavy handed with most condiments. One tablespoon of mayo can average 60 calories, which is the equivalent to an egg or whole pear (both of which are far more filling). If you still want some flavor, ask for any fat-loaded sauces on the side so you can smear a small amount on your food. Or you may try some low cal but still yummy options like mustard and balsamic vinaigrette.

2. Wise Sides
Side dishes are often where a healthy meal falls to pieces. A small piece of grilled chicken that is flanked by a mound of buttery mashed potatoes, French fries, or garlic bread won't do your waistline any favors. Pick steamed vegetables, side salad with light dressing, brown rice, or whole grain bread. If you're craving a little bit of junk, ask for a half portion or share with a friend.

3. Main Only
Skip the appetizers and desserts at most restaurants, as these are often some of the fattiest dishes you can order. If you like to end a meal with something sweet, share a small dessert with the entire table, and choose a lighter option such as frozen yogurt or fruit. If an appetizer seems too tempting to resist, have it instead of the main course. The portions for appetizers are smaller, but if you throw in a green side salad you'll feel plenty full afterwards.

4. Preparation
The way the food is prepared has a great impact on its nutritional value. Avoid anything deep or pan fried and barbecued. Frying involves heavy oil and sugary sauces that lead to a calorie spike, even if you order chicken. Grilled, steamed, or seared are the most healthful options (or if you like sushi, give raw a go). Most restaurants will have special healthy or heart smart options that are prepared more carefully for dieters.

5. No Dairy
Too often people forget that large portions of dairy are very unhealthy. A little bit of egg, cheese or milk is fine, but smothering white bread in mozzarella is not a good idea. Most restaurants are generous with cheese because it's what people like. If you are ordering a dish that has cheese in it, ask for a lighter portion, or if you can, go without.

By: Anna Woodward

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