The Best Restaurant Options
I continue to get asked about what are the best options for eating out. We have to be realistic, sometimes we have to eat out when we are on the go or are invited out. Of course, we try to be prepared 90% of the time but it is only realistic that we will find ourselves having to make choices while eating out. You can make a point to always head to a restaurant prepared so you won’t blow your program or look at the menu as if it is in gibberish! If you’re going out for a bite to eat, use this as your guide and don’t allow your diet restrictions stop you from enjoying a meal with friends or family. Whether you’re craving Asian, Italian, or American, there’s always something healthy on the menu if you take the time to look and make the appropriate modifications.
Mexican: Choose chicken, fish, or shrimp fajitas with black beans or salad on the side instead of rice; grilled fish tacos (with corn tortillas rather than flour); taco and tostada salads with chicken, grilled fish or shrimp for protein (don’t eat the taco-shell bowl). Order everything à la carte. Skip the rice and ask for black beans, not refried beans. Use the salsa as your dressing and always reinforce NO butter on protein.
Chinese: Look for dishes with meats that aren’t breaded and deep-fried. Also, avoid noodles, and get brown rice on the side. Try to steer clear of sweet-and-sour sauce and other sugary items. Opt for dishes that have meat and a vegetable, and ask that they be steamed, with sauces served on the side. You can also ask that the chef go easy on the cooking oil.
Thai: Choose any satay dishes (chicken, shrimp); any protein or vegetable stir-fry; or steamed fish, chicken, or beef lettuce rolls. Avoid fatty coconut milk curries, noodles, and rice.
American: You can order hamburgers (without bread or on a whole-grain bun), white-meat chicken, and egg whites. A green salad is also a great option, but never with bacon, cheese, or croutons; look for salads that are full of vegetables, and ask for the dressing to be served on the side or oil and vinegar.
Indian: Choose chicken, lamb, beef, or shrimp tikka (grilled marinated meat skewers) or chicken or beef tandoori; any vegetable dish, such as bhagan bharta (whipped eggplant), aloo gobi (marinated steamed cauliflower), or vegetable jalfrezi (mixed vegetables). Avoid curries, rice, and naan bread.
Sushi: Stick to sashimi. Order your favorite rolls as hand rolls with no rice. You can do this with almost any roll. You can also find some places that will make rolls wrapped in cucumbers or seaweed without any rice at all! This is my favorite! You can also find some rolls wrapped in soy paper. This is better than the rice but not as great as the carb free seaweed and cucumber wrapped rolls!
Italian: Order any chicken or fish dish, or any salad (always with the dressing on the side). Avoid heavy, creamy, or sugary sauces, and don’t get pasta unless it is on your plan and you ask for whole wheat! Many restaurants now offer whole wheat options! If you are in the mood for Pizza, opt for thin crust and only order it if they offer whole wheat crust. It is best to ask for light cheese also.
French: Choose any steak, chicken, or fish dish, or any salad (always with the dressing on the side). Avoid rich, creamy, or sugary sauces, and don’t get potatoes.
Breakfast: Order any egg dish to be made with egg whites, if possible. Go for low-fat cottage cheese, oatmeal or fresh fruit . Avoid waffles, pancakes, bagels, muffins, doughnuts, and other pastries. Sometimes you may find a healthy restaurant that offers buckwheat or whole grain pancakes. If you are in the mood for some healthy cakes, those are your best options and hey, breakfast is the best time to eat your healthy carbs so go for one or two.
