How to Eat in Restaurants Without Gaining Weight

Many people blame eating out for the extra weight Americans now carry.  Here are a number of ways to enjoy eating out without gaining weight.

Instructions

Difficulty: Moderate

Things You’ll Need:

• determination not to gain weight
• internet access
• basic knowledge of nutrition

1. Schedule the eating out for a lunchtime meal rather than an evening meal.  Most restaurants serve a smaller meal at noon.
2. Know what foods are high fat and high calorie and avoid those.  If unsure, avoid fried foods and look for grilled, baked or broiled foods without rich sauces.
3. Look for a section of the menu named light fare or senior meals.  These are usually smaller portions.  Some menus allow a half serving as a choice from the regular menu.  Also look for icons that rate certain menu items as heart healthy or low calorie.
4. Make a meal out of an appetizer.  Often these are sizable enough to serve as an entree.
5. When indulging in something loaded with cheese and served on an oversize platter, take half of it home.  Restaurants provide take-home containers.  Make a lunch from the excess food another day.
6. Ask for substitutions if a meal comes with high-calorie sauces and side dishes.  Ask the waiter if you can have steamed broccoli instead of broccoli with a cheese sauce.  Ask for salad dressing served on the side, so you can put only the amount you want on the salad.
7. Split an entree with someone.  Find a menu item you both like and ask the waiter if you can have an extra plate to share it.  This saves calories and dollars.
8. Opt for water instead of umpteen refills of soda.  Realize that sodas essentially are liquid candy and add many calories to a meal.
9. Skip having an appetizer and a dessert.  Most servings are so large that you just don't need anything before and after.  An alternate way is to have an appetizer and dessert, but skip the entree.
10. Use restraint filling up on the loaf of bread or basket of tortilla chips.  Don't let the waiter bring more of these.
11. Take a look online at the menu to preselect several healty choices before going to the restaurant.  Often they have one showing the nutritional information on various meals.  This works for national chains like Olive Garden, Outback Steakhouse, Ruby Tuesdays, etc.  Just search for the restaurant name + menu.
12. In a fast food restaurant, look over the "kids' meal" menu.  These include smaller portions.  Now many offer fruit as an option to replace french fries.