How to cope with eating out

ruthgrimshaw · August 2011

Hi,

I'm only on my second week of my weight loss plan and I was hoping that other users might be able to give me some tips or advice on how to stick to my calorie limit when eating out.

I went out for lunch with my family at the weekend but I found it really difficult to choose from the menu without knowing the nutritional content of the meals. Can anyone recommend any types of meals that are generally quite healthy in most pubs / restaurants? Usually I'd play it safe by ordering some kind of salad but even they can be laden with high calorie dressings and other ingrediants.

Can anyone help? I don't want to be filled with the feeling of dread every time I'm invited out for a meal!

razzyraz · August 2011

Hey it can be hard at first but there are a few tips that i can give you from personal experience.

1. Check out menu on line and look at few things u fancy and google cals. It works sometimes!
2. Drink mineral water and not coke or alcoholand save cals that way or diet coke
3. Have grilled things in tomato bases that are not creamy
4. Have salad instead of chips
5. For desert have a coffee or a bite out of your family's puddings

or opt for frozen yoghurt or share a desert
6. Go for a walk afetr wards
7. Skip starters or share

Hope that helps

razzyraz · August 2011

also if you have pizza or pasta opt for the tomato ones, plaina nd simple but tasty!

balancebean · August 2011

Use the internet and go to the restaurant's page. Many have their menu online and the nutritional facts. If they don't publish calories, some websites do (for example, google cheesecake factory nutrition). Pre-plan your meal before you even go. Oftentimes, "healthier" choices are still too high in calories. If necessary, cut portions in half before you start eating and bring the rest home. Hold the butter and cheese and ask for sauces and dressings on the side. Good luck!

CARNAT22 · August 2011

Some general tips on eating out:

Appetizers:
• Juices
• Clear broth-type, boullion, consomme, vegetable, lentil, bean or pea soups
• Gazpacho
• Vegetable gumbo
• Tossed garden or spinach salad
• Fruit
• Steamed seafood
• Peel and eat shrimp
• Fresh or steamed vegetables

Salad Bars:
• Make a meal of it but limit the high-fat dressings and opt for the low-cal or non-fat dressings (preferably on the side). Always include a protein choice such as: cottage cheese, eggs, kidney beans or garbanzo beans (chick peas). Avoid high-fat cheeses, bacon bits, croutons, and salads prepared with mayonnaise.

Salads:
• House salad
• Spinach salad
• Blackened chicken salad
• Mexican salad
• Vegetable salads
• Note: Ask that dressing be served on the side. Choose low-fat or non-fat dressings, lemon or vinegar

Breads and Starches:
• Baked, broiled or steamed potatoes without sour cream, butter, etc.
• Rice or pasta without oils, butter, etc.
• Whole wheat or rye bread, pita, bagel or bread sticks without butter
• Melba toast

Vegetables:
• Plain, steamed, boiled, raw or stir-fried vegetables seasoned with herbs and spices instead of oil or butter

Breakfast:
• Whether you’re eating in a diner, or a fast food restaurant…the key to healthy breakfast is avoiding adding fat to your food. So, avoid the fried foods, like fried eggs and fried potatoes. Try a couple of poached eggs on toast…hold the butter. Order a fruit cup or ½ grapefruit; request low fat milk. You can’t go wrong with hot oatmeal and fruit, or cold cereal is fine…try bran flakes or corn flakes with fruit. If you love eggs, order an eggwhite omelet and include any vegetables they have on hand, and ask them to prepare it “dry”. You can request lettuce and tomato instead of potatoes.

Desserts:
• Fresh fruit or fruit compote
• Sherbet, sorbet or fruit ice
• Angel food or cake with fruit
• Low-fat or non-fat frozen yogurt

Beverages:
• Water
• Diet soda or seltzer (plain or with fruit juice)
• Iced tea, hot tea or coffee
• Skim milk
• Dry wines if you desire an alcoholic beverage

Opt for fish, turkey or Chicken (as opposed to red meat)

copsey · August 2011

If ordering a salad, ask for the dressing on the side so you can control how much you put on your salad. Or even better, ask for a low fat dressing or no dressing at all.

Think of high protein foods to fill you up - so opt for grilled fish or chicken based meals.

If you are having a starter, usually soup is a good choice, avoid if it is 'cream of' though.

For a drink, order water or soda and lime, which is actually very refreshing and a pint of soda and lime is around 16kcals.

Good luck!

copsey · August 2011

Great post!

corieueber · August 2011

eating out can be a problem (if you are a control freak like me) but a few tips l got from on here are;

# if you know where you are going check if they have a website, lots of places do and have a menu that you can read through before getting there and try to guestimate the healthiest option.

# remember yo can always ask for dressing/sauce on the side so you control the amount that is used.

# if getting something grilled stress you don't want any oil/butter used (l've used that l need it with no fat for medical reasons to emphasis how serious l am about having it healthy)

# l try to order a 'clean' meal, so plain protein (fish/chicken/beef etc) and salad or veg without dressing/sauce. So nothing stuffed/crumbed etc

# good luck with it all and remember it's ok to have an occasional treat - l think the 90/10 rule, eat good 90% of the time and let yourself be a bit more relaxed with eating the other 10% of the time, helps with birthdays, weddings or other special occasions and l find it gives me permission to enjoy those occasions without dis-railing me completely

Natasha7t2 · August 2011

I went out for Sunday lunch yesterday with my family and was also worried as there was no menu online and no calorie info on the menu. The solution? I went to Waitrose in the morning, bought my lunch and brought it with me to the pub! I won't take a chance with guessing when I'm in the swing of a diet. If I don't know how many calories are in what I'm eating, I won't eat it. I have a very black-and-white approach and a zero-exceptions rule. This works well for me as I find moderation difficult.

ruthgrimshaw · August 2011

Thanks everyone for the great comments and advice!

Going out for a meal is definately feeling less of a daunting experience now x

Natasha7t2 · August 2011

Thanks everyone for the great comments and advice!

Going out for a meal is definately feeling less of a daunting experience now x

Cool! The support on here is second to none. I don't think I'd be so motivated if it wasn't for MFP

mkehayes · August 2011

Going out to eat is very difficult when trying to lose weight because of the ridiculous amount of hidden calories in almost every dish. Even the "low calorie" options are NOT very low cal.

I almost always check online before I go out to view nutrition content. You can also ask once you get there for their detailed menu which (I believe) they are required to have on hand by law in many states.

Here are a few tips I live by:

If I really cannot get a hold of information I usually go for grilled shrimp or chicken. Make sure to ask not to dust with butter. My sides are always vegetables - NOT FRIED (of course) (also ask no butter). Never do sandwiches - the bread is what packs on several hundred calories - sometimes at places like Subway I bring my own bread and move it to my bread afterwards (Healthy Life whole grain bread (75 cals per 2 slices). Never do potatoes no matter how they are cooked! Choose lean meat over steaks. Don't dip in dressings or sauces. If going to get wings get them "Naked" which is not breaded. NEVER eat the provided bread before meals - you would be SHOCKED at the calorie content. When getting cocktails I get liquor and water with limes. You skip out on all the mixer calories - (If I am craving a margarita I get tequila and water with a bunch of limes on the side and squirt them in with a dash of splenda - much less calories than a regular margarita and it is the same idea!)

ruthgrimshaw · August 2011

I went out for a chinese on Saturday night and after using some of your helpful tips and advice I managed to enjoy my night and a delicious meal whilst only going slightly over my daily calorie goal.

Thanks eveyone!!

kysassyblonde1 · August 2011

If you have the MFP app on your phone, when I go out to chain restraunts I will pull up the app and search for the lowest calorie items on the menu and then order that. If it is a restraunt that is not chain I try to stick with some kind of grilled chicken steamed veggies and I have been shocked how tastey steamed veggies are in restraunts, and a side salad with a fat free dressing on the side. Another good idea is to instantly ask for a to go box and take half of the meal and put iti n the box right away. Take it home and have it for lunch the next day!!!

Jill_newimprovedversion · August 2011

When I eat out- which isn't often-
I avoid the bread whenever possible...
like burgers= the bread is just a filler. I eat it with a fork. Very little calories in steak sauce and 0 in mustard ( but HIGH in sodium)

Skipping the bun saves you a couple hundred calories......

And, if I do eat out, I try to get some exercise in before or after....so it doesn't sabotage my day.

I bought a paperback book for diabetics that lists A LOT of general food info
as well as major restaurants and their most popular food items.

The one I found was The Diabetes Counter by Karen J. Nolan, Ph.D and Jo-Ann Heslin, M.A., R.D.

I leave it in my car and can reference it when I need it.

( can you guess? I don't have a "smart" phone...just a simple one that sends/receives calls)

How to cope with eating out

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