Disclaimer: I am by no way a doctor, nutritionist or medical professional of any matter. Just a gal sharing what works for her when ordering food at restaurants. Please consult your doctor if you are making major changes to your diet!
Y’all asked for it! I shared my Lexington Resolution Friendly Restaurant Guide, and got feedback asking for how to order/make healthier choices when dining out. For me, eating out is always going to be a part of my lifestyle. Besides loving trying new restaurants, I work for a restaurant group, and let’s face it.. am too busy to not rely on restaurants some of the time.
Watch your dressings & sauces
I think this is where restaurants can really get ya. The reason salads are so much more delicious at restaurants is because they’re usually loaded with fat and sugar. Even a vinaigrette usually has added sugar. Your best bet is to ask for oil and vinegar and a lemon wedge to squeeze over your salad. Or you can be totally extra like me and bring your own dressing from home! The oil from a restaurant is probably not going to be the same quality/nutritional value as the olive or avocado oil you use at home (it is very likely vegetable oil). Especially if I’m ordering a salad carryout, I’ll always use my own dressing.. I even keep them at work so that I can make healthier choices in a pinch.
Condiments can also be tricky. Mustard is always a safe bet low in calories, fat and carbs. Ketchup is low in fat but higher in sugar. An aoli is usually code for a mayo-based sauce probably high in bad fats. Try swapping out mustard or even avocado on your sandwich instead of mayo. For BBQ I try and go for a mustard or vinegar-based sauce.
The words cream, Alfredo, or white sauce should be a flag for high in fats. Marinara sauce usually has sugar, but lower in fat and a bit more plant based 😉 Salsa often has sugar added to it, but is still a healthier option! Pico de gallo may be even better and probably doesn’t have added sugar. You can also look for a really herby sauce like chimichurri. Some buffalo sauces aren’t too bad – if it’s a chain you can try and look them up to make sure it’s not loaded with butter. Hot sauce is a great way to add flavor with basically zero calories. And don’t doubt the power of fresh squeezed lemon or lime juice over your fish or chicken!
Trust me, I’m a condiment gal so I’m definitely not going sauceless when I’m dining out. Just be mindful, and if you want the sauce or dressing, ask for it on the side so you can control how much is going on your food.
Stick to meat + veggies
This is the hardest one for me, because I like to say I’m not a “plain chicken” person. Dining out is an experience for me, so I always like to try something new. Over the past year or so, however, I’ve learned that not every meal has to (or should) be a #treatyoself experience. I try and keep my indulgent meals to once or twice a week, and if I find myself in a restaurant outside of that, will try and stick to meat and veggies. Grilled chicken or fish and some type of steamed or roasted vegetable (bonus points if they’re green!) are my go to. If I need a little more excitement, I’ll look for a tuna tartar or stir fry situation. For example, I order Drake’s Chicken Tacos, which are served fajita style with grilled vegetables and not use the tortillas or sour cream. Breakfast is also a great opportunity to make healthier choices – go for an omelette loaded with veggies and whole wheat toast. I also love Greek food; try a gyro bowl with lots of veggies and tahini.
Ask how things are cooked
You would be shocked to know how much butter or oil goes into cooking that “healthy” side of broccoli you ordered. Ask how a meat or vegetable is prepared, and ask if you can have things steamed or prepared without butter or oil. Don’t get me wrong – butter makes things delicious and a little bit isn’t bad, but when you’re not the one making it you have no idea just how much butter those veggies are swimming in.
Do your research
Check out the menu before you go! I personally consider looking a restaurant menus a hobby, so I would be checking them out regardless. If you have already looked at the menu you can keep in mind what you want to order and then plan the rest of your meals that day around it. Part of T.R.I.M. Bootcamp is tracking macros, which means I am supposed to have a certain ratio of carbs/fats/protein. If I know my dinner will be higher in fats, I can balance that out by having a carb-heavy lunch. Many chains provide their nutritional information online, so you can really make informed dining decisions. Regardless, if I’ve looked at the menu online I’m less likely to get decision anxiety and end up ordering something last minute I immediately regret.
Don’t be afraid to be extra
I used to be the person who was afraid to ask for substitutions or make special requests at a restaurant because I didn’t want to be a hassle. I still try to be mindful and consider my environment. At a fine-dining restaurant where I know the chef has put special consideration into the way components of a dish are supposed to go together, I’m just going to enjoy myself and not worry about it. But after working for a restaurant group for a while and eating at our restaurants for lunch most days, I got used to asking for a few special requests. The reality is, we live in a day and age where many people have food allergies or dietary specifications that restaurants are used to accommodating. Always be polite, be prepared to maybe pay an up charge for substitutions, and be very grateful to the restaurant team for accommodating you, and show that gratitude with a nice tip. Here are a few common substitutions or requests I will make so that I can make a healthier choice when dining out:
- Dressing/sauce on the side
- No butter/oil on my vegetables
- Substitute spinach or spring mix for iceberg/romaine
- No croutons or candied nuts on a salad
- Whole wheat toast instead of a burger bun (or a bunless burger). OR if I want the bun, I’ll sometimes just use one.
- No mayo on sandwiches
- No butter on toast/sandwiches/buns (you’d be surprised how much butter is on your burger bun!)
- Ask for a meat to be grilled instead of fried on a salad/sandwich/tacos etc.
- Add extra vegetables to a salad
- Substitute veggies or a side salad instead of fries
- Ask for double turkey and no ham/bacon on a club sandwich
- No spicy mayo/sauces on sushi rolls
- Ask for low sodium soy sauce at sushi restaurants
- Ordering an appetizer as my entree with a side salad or side of vegetables
I hope those are helpful for y’all! I feel like I should also mention that I’m obviously all about balance. If I’m being completely honest, I went out for pizza tonight and don’t feel a bit guilty about it. When I want to indulge, I 100% let myself do that, but I also truly enjoy healthy food and think you can enjoy both when dining out!
Biscuits & blessings,
Leels
You are the best! I think your comments are always new & helpful.
Thank you.
Peggy
Thanks so much Peggy, your feedback means more than you know!