WLC Resources - Restaurant Meals

Restaurant Meals

Dining in restaurants can be diet suicide with the wrong choices. But getting to know the kinds of menu items that are more diet ‐ friendly can really make a big difference in your weight loss. You don’t need to give up the food and social experience, just learn how to make smart an d tasty choices. Here are some tips.

Order salad dressings and other sauces on the side. This way, you have control over how much or how little you add. Dipping your fork in the dressing before picking up the salad is an easy way to control the amount you are eating.
When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter.
When ordering pasta dishes, look for tomato ‐ based sauces rather than cream ‐ based sauces. Tomato ‐ based sauces are much lower in fat and calories, and add nutrients and fiber. The same tip can be used for soups—cream based soups are much higher in fat and calories and generally contain less nutrition th an broth or vegetable based soups.
Drink water, diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages.
Share a dessert with a friend. Half the dessert equals half the calories.
Share an appetizer. Once again, half the food means half the calories.
Order steamed vegetables as a side dish instead of starch.
Ask for salsa with a baked potato instead of sour cream, butter, cheese, or bacon.
Pay attention to the cues your body gives you and stop eating when you are full.
Order sandwiches with mustard rather than mayonnaise. Mustard adds flavor with virtually no calories.
Look at the portion size as two meals—one for now and one for leftovers. Not only do you get two meals but, it also makes it easier to eat less in a sitting.
If you want to eat less, order two appetizers, or an appetizer and a salad, as your meal.
When it comes to side dishes, opt for baked potato or steamed vegetables rather than french fries. Even if choices are not listed, you can request a substitution.
Look for items on the menu that are baked, grilled, dry ‐ sauteed, broiled, poached, or steamed. These cooking techniques use less fat in the food preparation and are generally lower in calories.
Plain bread or rolls are relatively low in fat and calories. It's the butter and oil you add that increases the fat and calories.
Select entrees with fruits and vegetables as key ingredients. Enjoy the flavors they offer while consuming less calories.
Choose foods made with whole grains, like brown rice and whole wheat bread and pasta.
Enjoy foods that are flavored with fresh herbs rather than fats such as oil and butter.
If you are craving dessert, opt for something low ‐ fat, like sorbet, fresh berries or fruit.