Guide to Healthy Restaurant Eating

Look at portion sizes before you order

Look for vegetable based dishes like steamed vegetables, stir fries and salad

Use that as your main course with an appetizer size portion of optional animal protein items, if these are desired but not part of the vegetable dish.

Ask for a minimum of oil to be used in preparatio

Grilled, steamed, poached or baked may include less fat.

Look for bean dishes like chili or bean soups

Ask for dressings/gravy/sauces on the side

Use vinegar and a small amount of oil instead, if available

Split an entrée (if not vegetable based) with a friend

or

Ask for a takeout container and divide the meal before you start eating

Take the excess home for another meal, or give to a person in need

Refuse the bread (if not whole grain) or chips

High cal items before your entrée are tempting but should be resisted. Patience pays!

Take into account the caloric content of alcoholic drinks

Look for lower calorie desserts, or split one with the table.

Low-cal items are usually fruit based, or a sorbet.

Eat slowly, and enjoy each mouthful.

For more helpful social-eating guidelines, read my Party Eating Tips

Guide to Healthy Party Eating

If you're heading to a party, food can be a central attraction—use these easy tips to stay true to your appetite and avoid overeating!

1. If it's a potluck, take a salad, vegetable, or low-calorie dish you can eat
2. If you know the food is going to be super rich, eat a little beforehand so you will be more in control. Eat small portions.
3. Make a contract with yourself before you go deciding how much you will eat
4. Station yourself away from the food at a buffet
5. Drink lots of sparkling water or unsweetened iced tea
6. Try to distract yourself from the food with lots of good conversation, dancing, admiring the artwork/scenery etc.
7. Evaluate afterwards, not as a judgement but to help yourself succeed next time, as well!
8. Enjoy

My Healthy Eating Guidelines

Try to eat 5-9+ servings of fruit and vegetables a day. A serving size is 1 cup raw or 1/2 cup cooked. Look for the most deeply colored vegetables and fruit.

Eat whole grains whenever possible. Look for 3+ grams of fiber.

Watch your calories in beverages. Water or no-cal beverages are best.

Choose the least processed products possible.

Use tempeh, tofu, beans and legumes often to provide protein and other nutrients.

Nuts and seeds are great, but high in calories. Eat only measured amounts of raw and unsalted.

Use small amounts of healthy oils for dressings: olive, coconut, or safflower/grapeseed oil for cooking.

Fresh/plain frozen foods are best. If processed, choose foods lower in sodium (less than 700mg for entire meal) and added sugar (less than 12g).

Rinse canned vegetables to remove any added salt.

Balance your food intake with your energy output to prevent weight gain.

Eat slowly and enjoy every bite!

Check out my other tip sheets to maintain these habits outside of your own kitchen.