Eating out can be very challenging when trying to stay within your nutrition plan. It is not impossible. With some specific instructions to your server you can have a healthier choice even in a restaurant. Below we’ve compiled some ideas for different types of restaurants.

Breakfast: Order an egg white or omelette. Just say “no oil or butter” and ask for the chef to use cooking spray. You may add any vegetables that you want into it. Request 1 or 2 slices of dry rye toast. Place avocado on toast instead of butter. Occasionally the chef automatically puts butter on the toast, if this happens, send it back and restate that you asked for dry toast.

Chinese: Order steamed chicken, prawns or scallops. Remember that you can ask for a mix of prawns and chicken. Request steamed rice and steamed vegetables. To add flavor if you like spicy food, use the dry chili pepper flakes. You can also use their plum sauce, ginger or lite soy sauce.

Continental: Order any grilled fish or chicken breast without butter, oil or sauce. Just ask that it be cooked with seasonings but no fat. Top with diced onions, tomatoes, or steamed spinach. Ask for the vegetable of the day to be steamed without butter.

Italian: Order grilled fish like snapper or chicken breast; without butter, oil or sauce, smothered in steamed spinach with garlic and tomato sauce on the side and steamed asparagus or other vegetable. If you do not like garlic, be sure to always tell the waitperson.

Mexican: Instead of chips, ask for corn tortillas, dip in the hot sauce and enjoy just like the fried chips. Order fish or chicken breast rolled in Mexican Spices and char-grilled with no fat. Smother the fish or chicken in Pico de Gallo and get some steamed vegetables-on the side. You can also order grilled chicken fajitas without the skin, butter or oil.

Place the chicken breast in corn tortillas with onion, Pico de Gallo, or salsa. Actually, grilled prawns fajitas without butter or oil, wrapped in corn tortillas is a great meal and will contain less fat and calories than the chicken fajitas! Add all the Pico you want.

Seafood: Order a low fat fish, rolled in the seasonings the same seasonings they blacken their fish with. Ask for it to be char grilled without butter, oil or fat. Most seafood establishments offer Pico de Gallo which goes great over grilled fish.

Ask for a plain baked potato topped with salsa or mustard and steamed veggies. A great choice if you like seafood is ceviche or prawn cocktail with a baked potato.

Steak House: Filet Mignon not only tastes great but has the least amount of fat of all the steaks, but order the petite size. You may also order a grilled lobster tail without the butter, a plain baked potato topped with salsa, catsup or mustard and steamed vegetables like asparagus or broccoli.

Sushi: Order the prawn or cucumber rolls, crab or California rolls made without mayo or fish eggs. Other items that would be a great choice include scallops, snapper, flounder and tuna. Be sure to use the light soy sauce for less sodium.

How Do You Make Eating Out Healthy?

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