Eating Out - My Tips and Tricks

Going out to eat at restaurants when you are trying to eat healthy (notice I didn't say 'on a diet' - cause I don't believe it diets) can be a hard thing to figure out at first. It is so much harder when you aren't the one preparing the meals to really know the amount of calories and the proper serving size. I have a few simple tips and tricks that I use when I eat out and I'd thought I would share them.

1. Preparation: Choose a restaurant that you know has healthy options and look at the menu before you go. This will set you up for a successful meal and you won't be rushed into making bad decisions or even be tempted with seeing or smelling other food around you.
2. Spot key words: There are certain words used on menus that can give you an idea of how a dish is cooked and what is in the dish. Check out this list of good and bad key words from SparkPeople. Keep this list on your phone so you'll always have a guide to go by. After some practice, you'll be able to spot them on your own.
3. What meal is it?: Are you eating out for breakfast, lunch, or dinner? This can make a difference to what you should be eating. My general rule of thumb is this: You can have more carbs (still healthy, whole grain ones) earlier in the day but you want to decrease them as the day goes on. And the opposite rule for protein; less earlier in the day and increase them as the day goes on. So, if you are going out for breakfast, it's ok to have whole grain toast or a waffle. And if you are going out for dinner, grab a whole grain or wheat roll and maybe only eat half -- and then fill up on veggies and fruit.
4. Portion size: If you only follow one rule, make sure it's this one! Most restaurants - if not all - give you 3 to 4 times as much food than you need. Crazy, right? Think about these tricks once you get your plate: 
• What is my protein? Is it bigger than my palm? If it is, cut it or portion it to the size of your palm and put the rest to the side of your plate.
• Is my plate colorful? If so, you probably made a good choice; if not, be mindful of that the next time you go out and think about what you could have done differently. 
• Divide your plate in 3rds. Eat 1/3 of your meal -- making sure to not just eat the protein. Once you've eating 1/3 sit for about 10 minutes chatting and drinking water. Are you still hungry? Or are you satisfied (note that I didn't say 'full')? If so, ask for a to go box. If it's not in front of you, you'll be more able to stop eating because it will take more thought to go into your to go box to munch.
• Don't think you have enough will power for just eating 1/3? Ask for a to go box right away!
5. Drink water: Avoid the soda, fruit drinks and sweet tea which will add more calories and you'll lose track of how many because they will keep on refilling them! Want more flavor than just water? Ask for a lemon or lime to squeeze in it. 
6. Avoid too much sugar and too much salt: Too much of either isn't good for you. Avoid fruit in syrup and veggies cooked in butter. These can seem like healthy options, but the sugar and salt in both can derail your meal. Ask them to serve you fruit plain or your veggies steamed or grilled instead of sauteed.
7. Ask for substitutes: You can always ask for healthier alternatives at restaurants. What's the worst that can happen? They'll say no or tell you it'll cost extra. Well, I'd rather try and be turned down or pay a little extra to get my meal the way I want it!

Bottom line is this -- if you really want to order something that you know is not good for you, try to make it healthier, eat less of it, and drink water. Don't deprive yourself or you may backslide into even worse habits. It's about moderation, not deprivation. 

There are loads of articles out on the web about how to eat healthy when eating out. Here are some that I really like:
SparkPeople's 85 Tips & Strategies
Reader's Digest's 20 Tips

What tips and tricks do you use when eating out?