Whether it’s business lunches or quick stops at fast food restaurants with the kids, it’s important to know how to make the best choices so you don’t sabotage your diet. This is also crucial for athletes who travel regularly and need to fuel themselves with “high octane” foods. Use these handy meal plan lessons to help you make the best choices at various restaurants.
General tips:
1. Order off the menu and focus on these 4 words when ordering:
© steamed
© Roast
© Baked
© Grilled
2. Never go to a restaurant hungry
© Eat a piece of fruit
© Try a yogurt
© Eat a granola bar
© Have some cottage cheese and fruit
3. Ask for what you want; as a paying customer, restaurants will accommodate your needs (within reason).
has. Do not cook food in butter
b. Limit the amount of oil used for cooking
vs. Replace refined carbohydrate, high-fat foods (french fries, potato salad, etc.) with an extra order of steamed vegetables.
4. Call ahead to find out what food is offered so you can plan ahead
© Calculate the calories and fat grams of the foods you can eat
© Know which foods fit the bill for health options
5. Avoid pre-dinner cocktails and bar snacks
Tips for fast food restaurants
Fast food restaurants permeate almost every corner of the road; from Italian to Chinese, from burgers to sandwiches, there’s no limit to what you can find. Here are some general meal plan lessons when it comes to making the best choices if you’re faced with a “fast food dilemma.”
Chinese Food
© Ask for steamed options (or order your favorite item steamed).
© Most Chinese restaurants now also offer brown rice, instead of the more traditional white rice.
© Avoid the fried noodles that are usually put on the table before the meal.
Restaurant “Hamburger” (McDonalds, Burger King, Wendy’s, In and Out, etc.)
© Most now offer grilled chicken salads. Pick this against a triple artery-clogging bacon cheeseburger.
© If you’re craving a burger, order a regular burger or a cheeseburger; leave the heavy burgers for the next person in line.
© Try a grilled chicken sandwich without mayonnaise or “special” sauce.
© Leave the fries behind.
Italian food
© Split your meal with someone; the portions here are at least double what they need to be.
© Try the grilled or grilled fish.
© Avoid creamy sauces on pasta dishes; instead, opt for marinara, which is much lower in fat and calories.
© Limit consumption of bread at the table that is commonly drizzled with olive oil or topped with butter and opt for a healthy mixed salad, with olives and balsamic vinegar as a side.
Steakhouses (Outback Steakhouse, Ruby Tuesday, etc.)
© Avoid “prime” cuts of beef (eg, prime rib) and opt for the tenderloin or round (sirloin, top round, eye round, etc.).
© The ideal is to order grilled or grilled fish and shellfish
Sub Stores (Subway, Quiznos, Blimpie, etc.)
© Ask for the grilled chicken or turkey breast options.
© If possible, choose whole grain breads.
© Remove bacon, cheese sauce and mayonnaise; instead try mustard, vinegar.