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How to dine out and not blow your healthy living efforts:
1. I can't recommend any fast food restaurants, if you're going to eat there, skip the burger and fries and go for a salad with preferably oil and vinegar for dressing.
2. Look for farm-to-table restaurants and organic restaurants if you can find them.
3. If not, when you do dine out, skip the bread or chips they offer, try to stick with protein and veggies or salad.
4. If they let you alter your meal sides, swap the carby potatoes and pasta and double up on the veggies.
5. For beverages, stick with water (flat or sparkling) skip the expensive and carb filled cocktails and stick with dry wines.
6. If you tend to scarf your food down, maybe have the staff put half in a to-go box from the beginning and that will help you from overeating. Or try to slow down (note to self) and just enjoy each bite.
7. Avoid any fried foods not only due to the bread crumbs on the food but the type and age of the oil used, most oils are horrible for you.
8. Skip dessert, if you must have a little something, have a cup of coffee.
9. Don't go to those all you can eat buffets, folks (Yes, that includes me) get this mindset that they have to get the most bang for the buck and WILL overeat, plus once I got so sick from a buffet. . . . you just can't be sure there isn't some sort of foodborne illness you'll have to ruin your night!
10. You don't have to get an entree, sometimes it's fun to get a couple appetizers and share.
11. For breakfast - swap the english muffin for tomato when you get an eggs benedict, skip the pancakes and go for the omelet, skip the fruit juices and stick with black coffee or water. Swap potatoes for tomatoes or a bowl of fruit (the whole fruit at least as some fiber in it unlike most juices).
12. On the road - skip the pre-made sandwiches/soda and swap for a hard boiled egg, tuna salad kit, beef jerky, string cheese, a bag of nuts, fruit and some water.
My menu go to items:
1. Chicken wings without the breading and without a sweet sauce, feel free to eat all the carrots and celery (Yes, I know they're often fried in junk oil, but it's better than other alternatives)
2. Seared tuna appetizer
3. Small wedge, Greek or Caesar salad (skip the croutons, maybe they could add nuts instead?)
4. Charcuterie (meat and cheese plates) but try not to eat any crackers or ask for no bread/crackers
5. Fish and seafood
6. Meatballs (often served as an appetizer, tell them no bread)
7. Steak or chicken and veggies
8. Brussel sprouts appetizer
9. French onion soup - avoid the bread or maybe they can omit it
10. Mexican food without the rice or the wrap, go for a bowl
Am I perfectly loyal to this? Heck no, I love sushi rolls and they have rice, but when I know I'm going to have something I shouldn't, I just try to limit the amount I take in. Balance, it's all about balance!!
Full disclosure: I am not a nutritionist, but I eat out enough to be a food critic, these are my opinions based on years of research, please do your own research and reach out to a professional if you think there is a need.