Some of you may have gone out to eat to celebrate Valentine's Day with your loved ones. This morning you may be regretting that decision as you pull that bigger pair of pants out of the closet. I know. I've been there, done that, for sure. When that free bread basket hit the table and the drinks were served, I was OFF my healthy eating plan, at least until I saw the number on the scale the next day. Scary.
But it doesn't have to be that way. You can go out for a night on the town and still stick to a healthy eating plan. With a little bit of patience and preparation, you can literally make the restaurant world your oyster.
First, know where you want to go. This could include calling on past experience where you know what kind of food options you have at certain places, or it could involve a bit of Internet research to look up menus for establishments you may not be as familiar with. Most national chains, like Olive Garden or Atlanta Bread Company, have a down loadable menu, and a few (including ABC) even post nutritional stats with the menu listings. Now that's what I call customer service!
Next, prepare yourself for your restaurant trip by deciding from the get-go whether you are willing to splurge or want to stick with your healthy eating plan. Birthdays, anniversaries, Valentine's Day, I call those occasions splurge times. But if you are just hitting Cracker Barrel because you and the wife were both too tired to cook after a long day at work, keep on track. It was very hard for me to make this distinction for a long time. After shooting down my own weight loss numerous times with too many biscuits and cornbread muffins at fake "splurge" occasions, I realized it was time to take control and make the distinction between eating and what I like to call "eatfotainment."
Speaking of control, once you get to the restaurant, make a plan of what you can't live without food wise versus the things you don't mind skipping. Prioritize your food choices as you would your family's financial budget. Take a long, close look at the menu, and don't feel rushed into ordering that extra-tall milk shake or triple-fried appetizer just because your server asks. It's their job to sell you extras, but just like when you are at a car dealership buying a new vehicle, you don't necessarily need those extras.
Watch out for salads. I know a lot of people order salad at restaurants because they think they are getting the healthiest thing on the menu. With full-fat dressing, carby croutons, grated full-fat cheese, whole eggs and fried chicken on top, you ARE NOT getting the healthiest option, trust me. If you must order salad, get the side salad or house salad without toppings, and ask for light or fat-free dressing or oil and vinegar on the side.
Don't be afraid to ask your server to clarify menu items or to make special requests, such as substituting a grilled or steamed vegetable for the starchy side. I used to be deathly afraid to ask for something different or off-the-wall because I didn't want to make my server mad. Now I realize they are there to SERVE me, so I order what I want. No fear needed! And if they do give you grief, feel free to leave. Any establishment that will not honor your wishes doesn't deserve your hard-earned cash.
It's also a good idea to have healthy go-to options for any style restaurant. For me, chicken or vegetable fajitas are hard to beat at Tex-Mex joints. If I'm at a steak house, I'll opt for a lean steak or better yet, fish or shrimp (grilled or broiled, of course). At Italian restaurants, rely on marinara sauce, whole wheat pasta and roasted veggies and chicken. No matter the place, I try to focus on getting at least two vegetables, and often I will forgo a carby side item so I can enjoy one piece of bread from the bread basket.
The toughest part about restaurants is portion control. Many entrees contain not one, not two, but several servings. Split a meal with your husband or your mom, or ask for a to-go box so you can pack half your meal up at once. If there's food on my plate, chances are, I'm going to eat it. If I get it out of my line of sight before the feeding frenzy begins, I've got a much better chance of success. Plus, I've also got lunch for tomorrow!
Skip dessert. Most restaurant desserts are not only huge, but also just not that great. If you've tasted one chocolate cheesecake, you've tasted them all. Make your own lower calorie dessert to share with family later. And if you don't tell the fam it's low calorie, chances are, they'll never know. I'll vouch for you.
And most importantly, if you do go overboard on the chocolate cake, make a plan to exercise the next day, chalk it up as what it is, one bad meal, and get refocused immediately on your healthy plan. One "bad" meal isn't going to kill your success. Quitting because of that one bad meal certainly will.
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