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Eating out, it's something that a lot, if not all, of us do.  The last I read, the typical meal at a restaurant (fast-food or sit-down) was at least 1,000 calories!  And those hidden, added dangers (salt, fat, and sugar) can sometimes contribute up to a whopping 50-100% more to the calorie content of your meal!  If you’re not careful, eating out can be one of the worst wellness decisions that you make.

Not the way to eat out.

So what are some positive steps you can take to reduce the consequences of eating out?  Well, the obvious answer has to do with calories.  It’s clear that the portion sizes of today aren’t what they used to be.

Bummer!

It’s the little choices of today that can add up to the big changes of tomorrow.

According to a University of North Carolina at Chapel Hill study released in 2003, between 1977 and 1996, salty food portion sizes have increased by 93 calories, soft drinks by 49 calories, hamburgers by 97 calories, French fries by 68 calories, and Mexican food by an unbelievable 133 calories!¹  I can only imagine how much bigger they are today. 

Taking portions sizes into consideration, here are some useful steps to ward off that unwanted belly fat from slowly sneaking up on you:

1.    Avoid “samplers” and “super-sizing” items.
It goes without saying, the number of calories you consume by wolfing down one of these meals can be astronomical.
2.    Avoid “buffet-style” restaurants.
These all-you-can-eat restaurants play tricks on your senses and end up feeding you much more than you actually need to eat.
3.    Choose water over other beverages.
It’s a great appetite suppressant, so you’ll feel fuller faster, and it’s 0 calories!
4.    Choose soup, salad, or chili instead of fries.
This is a great way to reduce the calories and fat content of your meal.
5.    Split your meal with someone else at the table, or before you even get your meal, have the waiter or waitress give you a take-home box.  When you get your meal, put half of it in the box, even before you start to eat it.
When my wife and I treat ourselves to a place like The Cheesecake Factory, we end up splitting a pasta dish, and sometimes we even have some left over!  Not only is this a great way to reduce your calories, but it’s also extremely inexpensive!
6.    Order your salad dressing on the side, and use the “dip and eat” method.
Salad dressings contribute the majority of calories to most salads, and by either dipping your fork or fork and salad in the dressing for each bite, you’ll have just enough taste without the large number of calories.
7.    Avoid creamy options of foods such as soups, salad dressings, pasta sauces, chowders, sour cream, etc.
Cream equals fat.
8.    Cut off the visible fat around meats.
9.    Order a sweet potato over a baked potato.
Sweet potatoes are lower on the glycemic index, and they have more fiber, which means they’ll fill you up faster.  Plus the sweet taste means you’re less likely to load on the sour cream and butter as you might with a baked potato.
10.  Choose grilled chicken sandwiches or salads at fast-food restaurants.
These are some good lower-calorie, lower-fat choices.  
11.  Taco salads are not true salads.
These “salads” are loaded with calories and fat.
12.  Choose steamed rice over fried rice.
Fried means fried in fat.
13.  Avoid eating too many tortilla chips.
According to Don Pablo’s, a serving of their chips and salsa (12 chips and 2 oz. of salsa) is 338 calories!²  How many of you know someone who has more than one basket of chips and salsa during a meal?
14. Choose lean steaks, grilled chicken, or fish.
A lower-calorie, lower-fat choice.  Plus, they’re great sources of protein, and protein is great for fat loss.
15.  Choose cooked/steamed vegetables as the side.
16.  Limit the amount of complimentary bread or salad before your meal.
According to Fazoli’s, one of their garlic breadsticks has 150 calories and 7g of fat.³  Times that by 3, and you’re up to 450 calories and 21g of fat just from the breadsticks.  That’s almost a meal’s worth of calories in itself!
17.  Eat slowly and continually drink your water before and during your meal.
Your food will be allowed to digest, and you’re hunger will be suppressed faster.
18.  It’s OK to say no to desserts.
19.  If possible, avoid the “whites”.
White bread, white rice, white sugar, white flour, white potatoes, all are high on the glycemic index.
20. Choose menu items that are steamed, broiled, baked, roasted, stewed, grilled, blackened, or poached.
21.  Don’t be afraid to be difficult.
Remember, it’s your body, and you’re paying for it.  You have the right to request changes to your food that will make it healthier.

Now it’s time to take action on these suggestions.  Don’t just read through them, actually do them.  Your body will thank you for it, and I’m sure that you’ll thank yourself because you won’t leave the restaurant with your pants unbuttoned and barely able to walk to your car.  It’s the little choices of today that can add up to the big changes of tomorrow.

References:

¹ University of North Carolina at Chapel Hill (2003, January 22). UNC Study Confirms That Food Portion Sizes Increased In U.S. Over Two Decades. ScienceDaily. Retrieved July 17, 2008, from http://www.sciencedaily.com­ /releases/2003/01/030122072329.htm
² “Nutrition Information from Don Pablo’s Menu”, provided by the company website, http://www.donpablos.com/pdfs/NutritionalGuide707.pdf, accessed July 17, 2008. The information provided was last updated July 12, 2007.  
³ “Nutrition Information from Fazoli’s Menu”, provided by the company website, http://fazolis.com/menu/nutrition/c/drinks_desserts_extras/, accessed July 17, 2008. The information provided was last updated June 13, 2008.  

Dan Falkenberg is the cofounder of Your Live Trainers.  He can be reached at DanFalkenberg.com.

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Tags: nutrition, weight loss