Eating out at a restaurant and trying to lose weight are often in conflict with one another.  Many restaurants use excessive amounts of olive oil or butter when preparing dishes, and portions are often double what they should be.  However, it is still possible to eat healthy at a restaurant, and I have included numerous tips that should help when dining out. 

First of all, I know it might be hard, but say no to the breadbasket!  By snacking on bread before your meal arrives, you take in unnecessary calories.  You also probably stimulate your hunger even more, as the bread has very little fiber and offers no protein or nutritional value.  Instead, it is better to eat a small fiber or protein rich snack before going out so you are not tempted to nosh on bread.  Some suggestions might be a medium size apple, a part-skim mozzarella cheese stick, 6 ounces nonfat yogurt, or reduced fat cream cheese with celery sticks. 

The next piece of advice I have is to order a small salad appetizer or vegetable based soup as both of these options are filling and low in calories.  Make sure to ask for oil and vinegar on the side, as many of the dressings offered in restaurants are often high in fat.  The appetizer helps to fill you up before your meal so you are not tempted to overeat.  If you are ordering a salad, make sure it is void of starchy vegetables like green peas, corn, beans, and lentils because these add calories to what should be a relatively low calorie appetizer.

When it comes to ordering an entrée, it’s not about deprivation, but rather about portion control.  Perhaps you can split an entrée with a friend, but if not, stop eating once you are full and ask your server for a box so you can have leftovers for the following day.  Fish is usually a safe bet when eating out, as it is low in calories and often a lighter alternative than meat based dishes.  Grilled fish or chicken is the way to go, and if you order something sautéed, ask for it to be prepared with nonstick cooking spray instead of olive oil or butter.  You will find that restaurants are often quite accommodating when it comes to dietary needs, and ordering smartly is the first step in keeping the pounds off.

As I said before, eating out is not about deprivation.  Cutting out the bread and even passing up that glass of wine will enable you to eat the foods you like in moderation.  If you are at an Italian restaurant and want a pasta dish, go for it!  Just make sure you ask for a half portion, split it with a friend, or take some home.  A small salad and a half order of pasta is a much better option, and will still enable you to enjoy the foods you like without worrying about packing on the pounds.

Dessert is hard to pass up, but I have discovered some tricks. Ordering a skim cappuccino or a decaf coffee with skim milk is always a good option, and will give you something to sip on while others indulge in the more caloric options.  If you do wish to order dessert however, opt for the sorbet, as it is low in fat and low in calories.  Just beware that this is a dessert that should be enjoyed in moderation, as it is high in sugar.  Fresh fruit is always a good option, and many restaurants are willing to make a fruit cup even if it is not on the menu.  If you do want a higher calorie dessert, share with a friend or take a few bites.  Be sure to hold off on the extras, like the whipped cream and hot fudge sauce.  Moderation is key, but it is okay to have dessert!

Hopefully these tips will be helpful the next time you eat out.  Many restaurants are even starting to post nutritional information online.  With a little bit of research and these newly learned dining tips, you’ll be able to enjoy your favorite restaurants- and still fit into your jeans!