Restaurant Rules

No matter where you go, there are a few rules to remember to successfully navigate the menu.  To enjoy a delicious AND healthier meal you want to find a dish that (A) sounds tasty and satisfying while being (B) more nutrient dense (lots of nutrients per serving)  and (C) less calorie dense (less calories per serving).   As long as you keep the following key principles in mind, you should to able to achieve these 3 goals and and leave the restaurant feeling satisfied instead of discouraged.  Here are my top 5 rules to successfully navigating any restaurant menu:

1. Meal Make-up:
• Remember that half of your plate should consist of fruits and / or vegetables, 1/4 should consist of whole grains (bread, pasta, rice, tortillas, etc.) or starchy foods (potatoes, peas, corn), and 1/4 should consist of lean protein (skinless chicken breast, flank/loin/chop cut of beef or pork, beans, eggs, fish).  Try to model whatever you order after this.
• For example:  
• Eating Italian... Can they add extra vegetables to your bowl?  Think more veggies than pasta.
• Grabbing a burger... Can you add veggies to your burger?  Can you get a side salad or side of roasted veggies instead of chips or french fries?
• Meeting friends for Mexican... load up on the veggies in your tacos, quesadillas, or fajitas.  Make them your focus and then include some meat or beans + the tortillas.
2. Portions - restaurants usually serve enough for at least two so try one of these tactics:
• Pair up with a friend to split a dish.
• Ask for a "to - go" box up front and go ahead and box up half of your meal.
• Order a salad and an appetizer.
3. Salad Dressings and Sauces:
• Vinaigrette dressings are your best bet for healthier and lower calorie.
• Ask for your dressing on the side. You'll find you don't actually need as much as they give you.
• Be cautious with items that include the descriptors "cream", "hollondaise", "alfredo", "au gratin", "mornay", and "bechamel" as these typically have butter, cream, and / or cheese as a base.
• Tomato sauces, wine sauces, and those made with fresh tomatoes, herbs and olive oil are your healthier  options.
• When in doubt, ASK.  You can always ask how something is prepared!
4. Beverages:
• Liquid calories add up.
• For non-alcoholic drinks, try a sparkling water and flavor with fresh lemon and lime.
• For alcoholic drinks, stick with a glass of wine, a sangria, or a mixed drink that uses club soda or sparkling water as a mixer.  Mixed drinks, margaritas, and beer can add tons of excess calories without any nutrition.
5. Cooking Method:
• Choose grilled or baked over fried or even pan-seared.
• Be careful with items that are "encrusted"- it probably adds calories and fat.