Losing weight does not have to be put on hold just because you’re eating out

November 27, 2013 by  
Filed under Nutrition Tips

Ever wonder how many calories is in your ‘out’ meal?  Chances are you can find this information online.  It is possible to stick to your eating plan while out by following a few simple rules:

1. Look it up!  Chances are if you’re at a chain restaurant of any kind (Earls, Keg, Milestones, Starbucks, Whitespot etc.) they will have their nutrition facts posted on their web page.  Have a blackberry – let it guide your choices right there at the table.  If hovering over your smart phone at the table is not for you, you can always look at the menu before you go or when you get home – either way, you will have empowered yourself to choose wisely for this time or the next ;) .  If you don’t think this is important…look up the soup, salad, pan bread combo at Earls – that ‘meal’ will cost you 1275 calories! (I suggest trying the chicken tacos which will only run you 485 calories).  There goes your weight loss plan.

2. Choose ‘plain’ foods.  Okay, if you eat out once a year – go to town and stop worrying about it!  But…if you’re like the rest of us, it’s not uncommon to eat out a little more often.  So I suggest choosing foods that are not too saucy and make it simple for you to visualize the plate model.  For example: salmon, rice and vegetables or steak, potatoes and vegetables rather than something like a Thai red curry bowl in which case it would be more difficult to determine if you’ve got the appropriate amount of starch, protein and veggies to effectively follow the plate model – and there’s no telling what’s in that sauce!

3. Skip the appy’s and dessert.  This one is really simple – would you have an appetizer before dinner at home?  Would you normally have dessert at home that’s big enough to feed four?  Then don’t do this while you’re out!  You’re better off to have dessert when you get home rather than in the restaurant, that way you can control how many calories you are taking in to nip that sweet tooth in the butt.  A typical restaurant dessert ‘costs’ 600-800 calories.  For those of you who don’t know…that’s an entire meal onto itself for an active man (never mind us women!).

4. And if you really eat out a lot and are bold enough – ask for double veggies with no butter/oil.  Don’t say I didn’t warn you about this one though…I’ve paid up to $7.95 ADDITIONAL for more veggies on my plate!

So, if you’re bold enough – post what you ate the last time you were out on our Facebook page.  If you can’t find the calorie content online, I’ll do my best to look it up for you and let’s compare!