Restaurant Menu Navigation Tips and Tricks

I've heard many people say that because they are watching what they eat, they cannot treat themselves to a nice dinner out. One dinner out is not going to kill your diet, nor do you have to have high caloric meals when you do eat out. I'm here to help you make some good eating decisions when you aren't in the comfort of your own kitchen.

Eating out can be little intimidating for anyone wanting to eat more nutritious foods and trying to steer clear of the more calorie and fat laden foods. But it doesn't have to be! There are a lot of resources out there that can help you make better decisions when out to eat. Many restaurants have a low calorie menu, or offer their nutrition facts on their website. There is even a series of books that tells you what to eat and what not to eat at many popular fast food chains (I own one of them and like to look through it before eating out, but a lot of the time their suggestions are not offered anymore or they are not what I would eat). But there are ways to tell if an entree or dish is high in calorie and fat without doing research ahead of time! There are sneaky words that restaurants put into descriptions of their foods which can be direct giveaways that the food may be more energy dense rather than nutrient dense.
 Look out for works like-
Au Gratin, Basted, Battered, Hollandaise, Bottomless, Breaded, Buttery, Casserole, Cheesy, Country-Style, Covered, Creamed, Creamy, Crispy, Escalloped, Fried, Giant, Loaded, Platter, Smothered, Stewed, Stuffed, Volcano, White Sauce
Most likely if the menu item has any of these words in it, its going to be a bone-sticking meal.

However, if you really want to have one of the higher calorie entrees, ask for a box once your entree is delivered. Cut the portion in half and put it in the box to take it home for another meal. What they give you at a restaurant is normally about 2-3 times more than what you really should be eating or would eat at home, so by cutting it in half and putting it aside, you're really saving yourself from feeling over full and eating too much. Also, if they offer a lunch portion or even a half portion, order the smaller portion to ensure that you won't over stuff yourself or eat too much.


Here are some lighter choices at different types of restaurants:
Mexican Restaurants- Chicken Enchilada or Beef Tacos
Seafood Restaurants-Blackened of Grilled Fish
Pizza Joints- Thin Crust Pizza or Mixed Vegetable Pizza
Thai Restaurants- Cashew Chicken
BBQ Restaurants- Pulled Pork Sandwich
Italian Restaurants- Penne Puttanesca or Linguine with Garlic and Olive Oil
Diners- BLT or Grilled Cheese
Steakhouses- Filet Mignon or Grilled Tuna Steak

Here are some words that can signal potentially healthier options-
Baked, Broiled, Boiled, Broiled, Fat Free, Fresh, Grilled, High Fiber, Light, Marinated, Poached, Red Sauce, Reduced, Roasted, Seasoned, Steamed, Stir-Fried, Vegetarian, Vinaigrette, Whole Wheat