Newbie - What to do going out to eat

There's good options at most restaurants. I typically get a burger when I eat out at a bar. Salad (being careful with the dressing) at a restaurant like Applebees. Eggs and toast at diners (even for dinner). Fast food and chains are easy to figure out, since they have their menus online. You just log what you eat.

But if you want simple tips, only eat half of what they give you. Don't drink any calories.

With practice and time, you'll be able to estimate without measuring foods that someone else serves you. You just do your best to accurately log it. For things like the superbowl, I knew I'd eat 1000 or so calories more than I usually do. So I just ate a little less during the week, so I could eat more on that special day without feeling too guilty. I had 3 hotdogs. It was awesome.

Well... when going out to eat you just have to make the decision that you are going to make good food choices... this is a life long change in your eating, so even making healthier choices than what you normally would will pay off in the long run. If you strbe yourself or deprive yourself all of the time, you may get fed up and give up. If you normally get a burger and fries... have a burger and a side salad... or a grilled chicken sandwich and fries...etc. If you make smarter choices regularly there will be no problem with splurging on special occasions. If you go to someone elses house to eat.... eat what they make.... just eat less. No foods are off limits... just make sure you keep foods that are higher in calories to smaller portions. Hope this helps.

Hi

I'm new to this too, but my rule of thumb is to try and track everything as best you can. When going out to eat I try not to take bread, go for meat and veg options rather than pasta, ask for any sauces to be on the side so you can add them yourself. Going to a friends for dinner is a bit more tricky as I hate to be a pernickety guest, just try a bit of everything and enjoy it! I think that I'm in this for the long haul, and try not to think of it as a diet as such, just healthy eating. For me this means not troughing through a big plate of chips and having second helpings of dessert (amongst other things!) So don't beat yourself up and chuck it all in if you have one occasion when you go over, just take it for what it is, a few calories over, not the end of the world!

Good luck!

Two things that have worked for me. 1) When going to a friends house, taking chewing gum. Nibble somewhat, allowing yourself a small treat. Then pop in the gum, which will help you call it quits. 2) When going out to a restaurant, my husband (or friends) and I split meals. Not only does this cut down on the calorie consumption, it also cuts down on the cost. Some will say to only eat half of what you get. That's a good idea, but I sometimes won't stop at half. When its on someone's plate, it's kinda hard to keep eating!

I'll often have a healthy snack before I go out so I'm not hungry and don't eat my entire plate of food or snack on appetizers/bread. I try to enjoy a special entree, but don't touch the bread, the appetizer or any desserts. This is a habit I've had to change. Good luck with all of your life changes.

If you go out to eat rarely, then don't worry about it. The occasional day at, or over, your maintenance calories won't make much difference. You're running a marathon, not a sprint. And occasionally, you should just enjoy a good meal without worrying about calories.

There are a few things that I do if I'm going out often, for work or with friends, and want to be careful:

- Drink a glass of water 30 minutes before the meal, and continue to drink water during it.

- If it's a restaurant, do research on its menu. Even if it doesn't list calorie counts online, you can look for chain restaurants with similar offerings and at least get a ballpark figure.

- Consider ordering an appetizer in place of a main course. Most restaurants are OK with that. Just beware of hidden fat in fried appetizers.

- If you're having beer, wine, or spirits, limit yourself. They have a lot of calories, and after a couple of drinks, it becomes easy to mindlessly nosh.

- Chew deliberately, and take your time to savor the taste.

- At a buffet, take one plate, serve reasonable portions (at least half vegetables), and then stop. Don't go back for more, except maybe salad (and then, be careful with the dressing).

- If you're at a friend's house and you know they will want you to express your appreciation of the food by taking a second helping, take a small initial serving.

- Afterwards, estimate and log calories, without being too optimistic (or unrealistic). In my case, if I have gone over my goal by 500-700 calories (not impossible for a good restaurant meal), I'll make up the excess over the next several days. And if I know I'm going out, I'll sometimes bank extra calories earlier in the week.

I always check out the menus on line before I go. This gives me an idea of what I might order.

When I really want something from a restaurant, I pull up the MFP app and look up the calories. A lot of times that scares me into not eating it, but if I really want it I eat it and go for a walk or jog in place for a few minutes or just own that I ate it and move on.
I've learned that most serving spoons (like large shallow spoons and ice cream scoops) are 1/4 cup so I do a scoop of what I want at family things and go from there.
Eat what you want, just be mindful of serving sizes. A ladle usually holds 1/2 to 3/4 a cup so I guess on the large end when getting soup at family gatherings. If you are okay with it byo measuring spoons/ cups. Ask if they have a food scale if comfortable.
You're making life long changes, so just take your time and eat what you want, but track it.

Even if you are eating out, there are some places that should just be taboo. If you go into a place that makes the majority of its income off fried foods or has a cartoon mascot, run. There is nothing to see there. Move along.

Mexican restaurants can be hell. They just drop a trough of fried corn in front of you. Then they add to misery by offering cheese dip or guacamole (which does have some good fat) on the side. Most of the menu items are covered in rich sauces, topped with sour cream or are themselves deep fried. A chimchanga is all that in one! . You better be S T R O N G when you go in. Any amount of weakness, and they will have dancing to the beat of their fatty tune.

Cafeterias look like they have some healthy options, but best be very wary. Some of the salads can run neck and neck with an order of fries. A lot of the veggies are boiled with bacon (because bacon makes everything taste better). Most of the menu items are loaded with salt. Be on your guard.

Asian restaurants can seem healthy on the surface. I mean, they use a wok right? Woks are for less meat and more veggies. But Americanized Asian food is not traditional Asian food by a long shot. Just like Tex-Mex is not traditional Mexican food. They have changed their food to be more appealing to the audience (which is just good business). This can be a lot like a cafe, be on your guard.

I would recommend you do some research before you even think about going out the door. Look at the places in your area and research what their options area. Soup, Salad and Breadsticks (even without the bread) can easily equal a Combo meal at a fast food place. Most larger chains have a few menu options under 550 or 600 cal, but do you like them? Or are they removed because of dietary restrictions? Also, only order water. It saves your wallet and you waist line. When you order your meal (if you are not sharing), tell the server to package 1/2 to go. When they bring the food to your table, the other 1/2 is out of sight in that take out box. If it is on your plate, you will be more tempted to eat it.

I hate to quote GI Joe here but "knowing is half the battle!"