Eating Out: Key Words

Going out to eat doesn't have to ruin your diet, and it doesn't take a lot of work! To make it easy for you, here are some key words to look for when you're ordering:

GOOD:

Baked, Boiled, Broiled, Grilled, Poached, Seared, Steamed, Skinless, Roasted, White Meat

BAD:

Alfredo, Au Gratin, Batter-dipped, Battered, Breaded, Butter, Cream, Cream Sauce, Fried, Gravy, Smothered.

In fact, beware of anything that comes with a sauce--if you must have it, order the sauce on the side and make sure to ask what's in it!

Also, remember to avoid protein with high fat content, such as beef, lamb, and pork. Stick to chicken, turkey, seafood, and non-fatty fish (see our program guide for an extensive list!). If you are going to eat fatty meat despite what I say, then at least choose leaner cuts of meat such as loin or flank.

Although it may seem surprising, be especially wary of the vegetables you order. Obviously you'll be avoiding potatoes, rice, risotto, couscous, polenta, etc, but also watch out for what restaurants add to healthier vegetables.

When you order, watch out for the salad dressings that restaurants provide--even the "lite" ones are probably not what you're looking for, and while a vinaigrette may seem better than other dressings since it isn't creamy,  it's packed with oil. My advice is to bring your own dressing (I love Walden Farms to-go packets) or to stick with vinegar.

Also, make sure you ask for your veggies to be steamed or grilled with no added butter or fat.

It is completely alright to specify what you want--don't be shy asking for something! For more on making special requests, see Special Request: Eating Out Without Breaking Your Diet.