How to eat healthy when eating out

Eating out at a restaurant can be a challenge when you’re trying to eat healthy.

Here are my ordering ideas and guidelines:

Guidelines:

1. BE THE SQUEAKY WHEEL! Ask for exactly what you want and what you need! Don’t settle, you are worth it.
2. Look at the menu as an ingredient list. These are interchangeable foods that can be combined just for you!
3. Make sure you are not sitting down overly hungry, otherwise you will eat whatever is in front of you, no matter what your good intentions are
4. Drink 2 glasses of water right away. Add 2 glasses of additional water for any servings of coffee, soda or alcohol you may consume.
5. Look online at the menu in advance so that you can figure out a healthy plan for yourself or call ahead and make a special request.
6. EAT SLOWLY! It’s easy to fall into the trap of fast eating at restaurants because there is so much stimulus. When you eat slowly, you’ll be SO much more likely to know when you are full and not overeat. Then you’ll have delicious leftovers for the next day!

 Here are specific ideas for different types of restaurants:

American:

• Salad with olive oil and balsamic
• Steamed vegetable of the day (check sides for veggies)
• Baked Fish or Chicken
• Fresh Fruit with Tea for dessert
• Burgers – substitute a bun for fun toppings, like sautéed mushrooms and onions, avocado, turkey bacon, lettuce tomato and pickles; try turkey, bison, venison or veggie burgers

Japanese:

• Miso soup
• Edamame
• Seaweed salad
• Sushi with BROWN rice (make the special request), or sashimi
• Baked cod, salmon or other fish with cooked veggies

Chinese

• Clear broth soups
• Steamed dumplings
• Lettuce wraps
• Steamed Vegetables with light sauce or no sauce
• Choose brown instead of white rice

Thai

• Lemongrass soups and clear broth soups
• Chicken, shrimp and veggie entrees with easy sauce & added veggies
• Spring rolls wrapped in clear rice paper
• Chicken or beef satay
• Brown rice instead of white rice

Italian

• Ask if they have gluten-free pasta – they may surprise you. (Italians are surprising ly aware of “Ciliacao” Celiac disease.)
• Fish, seafood, poultry or meat dishes with veggie sides prepped in garlic & olive oil
• Vegetable Sides or Salad

Mediterranean

• Chicken, lamb or beef skewers or schwarma with roasted veggies
• Tabbouleh
• Hummus
• Baba ganouj
• Grape leaves
• Baked falafel –
• Cucumber tomato salad

Indian

• Tandoori, mirchi or any grilled chicken, lamb or fish entrée with added veggies
• Chicken curries
• Saag or palak paneer (easy on the cheese)
• Bharta, eggplant dishes, okra and dahl (lentil), or garbanzo dishes
• Easy on the rice
• Mexican
• Fajitas – get extra veggies instead of rice, use lettuce instead of tortillas
• Tacos with ingredients on the side
• Burrito: Get in a “bowl” if possible, get rice and beans on the side, fill burrito with lettuce, pico de gallo, grilled veggies, guacamole, grilled chicken, steak or shrimp and easy on the cheese
• Salsa
• Guacamole

Breakfast

• Egg scrambles or omelets loaded with veggies (can do egg whites if preferred)
• Steel-cut oatmeal with berries, cinnamon and low-fat milk or soy milk
• Roasted sweet potatoes instead of white potatoes if possible

 

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Nina Manolson, MA, CHC, certified Health Coach and Psychology of Eating Coach believes that every women deserves to feel good in their own body. She helps women create a healthy and positive relationship with their food and body so they can love their body and life!  She’s the founder of NinaManolson.com and NourishedWomanNation.com 

She helps busy women look and feel their best, and helps them feed their kids well in a world that doesn’t.

She’s the author of “Feed Your Kids Well In A World That Doesn’t: an everyday guide to make healthy food happen in your home and beyond”. She’s also the recipient of the prestigious Health Leadership Award from the Institute for Integrative Nutrition.

To get your F.R.E.E. Video Series “What to do now, when everything you’ve done hasn’t worked” by mail and receive her healthy recipes and wellness tips click here.